Tricep Dip (Cable)
Also called Seated Cable Dip, Cable Dip, Seated Tricep Dip, Seated Triceps Dip
How to do it
Sit between two cable stations with a handle set at roughly shoulder height on each side, one in each hand with a neutral grip and elbows tucked. Press both handles straight down until the arms lock out beside your hips, then let them rise under control until you feel the stretch. Seated support lets you use more range than a bar dip without loading the shoulder at an awkward angle.
Setup
Seated upright with a handle at each side at about shoulder height, neutral grip, wrists straight and elbows tucked close to the ribs. Sit tall with the ribs down — no leaning forward to help the press.
Where you should feel it
Along the back of the upper arm, hardest at lockout beside the hips. The chest and front delts assist, but if you feel it mostly in the shoulders the elbows have drifted wide.
When to use it
The joint-friendly dip. Use it when bar dips aggravate a shoulder, when you want a longer controlled range, or as higher-rep triceps work after pressing — 10-15 reps.