双杠机

A machine-based dip movement targeting the triceps, chest, and front shoulders.

Instructions:

• Adjust the seat height so the handles are aligned with your lower chest.

• Sit on the machine, grip the handles firmly, and keep your back against the pad.

• Push the handles down by extending your arms fully without locking the elbows.

• Control the return phase until your elbows are bent at about 90 degrees.

  
  

• Repeat for the desired number of reps.

Common mistakes:

• Locking the elbows at the bottom of the movement.

• Letting the shoulders roll forward.

• Using excessive weight and sacrificing range of motion.