Seated Dip

on Chair

-Both feet on ground  _____ (shown)

-One foot on ground   _____

-No feet on ground     _____

-Sit down in chair with hands holding onto the arm rails.

-Lift yourself straight up which forces you to use your arms, Most beginners  lift off the chair while bending at waist consequently placing less stress on their arms.

-Your upper body should remain upright throughout entire exercise.

VARIATION: Keep arms straight & sink your torso toward chair (scapula depression) & elevate back up.

Competency Criteria

Client was able to lift off the chair without flexing their trunk forward.

Client remains in a chin tuck (axial extension) throughout exercise.

Client does not feel pain in wrists, shoulders or elbows.