Partner-Assisted Dip | Friends

Quick Intro

Partner-Assisted Dip is the dip version of a spotted pull-up. The working partner supports themselves on parallel bars or a dip station, lowers by bending the elbows and presses back up. The spotting partner stands or kneels below and holds the working partner’s shins, giving just enough lift to help each rep finish. Once the set is done, the partners can trade places if both want spotted dips.

The dip itself, from the grip to the depth and the press back up, is covered at Parallel Bar Dip. On the bars the arms take the whole body weight, which is where a spotter helps. This guide covers the spotter: where to hold, how much to lift and why the spot stays at the shins.

What You’ll Need

Parallel bars or a dip station, high enough that the working partner’s feet stay clear of the floor at the bottom of the dip.
A spotter who can reach the working partner’s shins comfortably.

How It Works

The working partner grips the bars and presses up so the arms are straight and the body hangs between the bars.
They bend the knees and cross the ankles behind them.
The spotter stands or kneels behind, below the working partner, and holds the shins gently in both hands.
The working partner lowers by bending the elbows, until the upper arms are about level with the floor or as low as is comfortable.
They press back up. If they slow or stall, the spotter lifts smoothly at the shins, just enough to keep them moving to straight arms.
Finish the agreed set, then trade places if the spotter wants a turn.

For the Spotter

Hold the shins only. Never push on the trunk, the hips or the arms. Pushing there can tip the working partner forward or force the shoulders into a bad position.

Just enough help. Let the working partner do as much as they can. Lift only as the press slows.

Smooth and steady. Lift with your legs and keep the push even. A sudden shove can strain the shoulders.

Ask how much. Agree beforehand whether they want help from the start or only at the end of the set.

How to share a partner’s body weight safely is explained in Lifting, Carrying and Catching a Person.

What the Partner Changes

An assisted dip machine or a band gives the same help on every rep. A spotter can give none early in a set, a little at the hardest point and more as the arms tire. That makes it a useful way to get through a sticking point, or to do a few more good reps at the end of a set.

How Many

Agree a target first, for example a few dips on your own, then a few more with help. Two or three sets each is enough.

Making It Easier or Harder

Easier: a shallower dip, and the spotter helps on every rep.
Harder: the spotter helps only on the last one or two reps. The next step after that is unassisted dips on the same bars.

Staying Safe

Shins only, never the trunk or arms.
No sudden pushes.
Depth within comfort. Going too deep strains the front of the shoulders. Stop at about upper arms level with the floor, or higher.
Stop for shoulder pain.

Common Mistakes

Spotter lifting the whole time. Help only when the working partner slows.
Leaning far forward. The working partner keeps the body fairly upright, unless they mean to work the chest more.
Shrugging. Keep the shoulders down away from the ears.
Bars too low. If the feet hit the floor, the dip is cut short and the spotter has no room.

Getting Better Over Time

Count the dips done before the spotter first needs to help. When that number climbs, the spotter helps later in the set and less each time.

Fitting It Into a Session

Put it near the start of the pushing part of a session, while the arms are fresh. It pairs well with Partner-Assisted Pull-up, so both partners work pushing and pulling.

Tricep Dip is an easier dip from a chair, with the feet on the floor taking some of the weight.
Bar Dip uses a single straight bar.
Partner-Assisted Pull-up is the same spot for pull-ups.

FAQ

Can my partner push my hips up?

It is better not to. Holding the shins keeps the body upright and the shoulders safe.

How deep should I go?

Until the upper arms are about level with the floor, or less if the shoulders complain.

Can we do this on a bench?

Dips from a bench or chair, with the feet on the floor, already let the legs take some weight, so they rarely need a spotter. This spot is for bars where the body hangs.