(0:00) Select the weight to assist you on performing a dip, remember that the weight you select will subtract from your own body weight, making the exercise easier. 

(0:08) Start by adjusting the handles outwards and then step up the platforms. Grip the handles with your knuckles pointing downwards and your arms partially bent. 

(0:19) Lean slightly forward by placing your knees behind your chest and slowly lower yourself down until your arm is bent at approximately 90 degrees. 

(0:28) Then by pushing through your chest extend back up in a controlled manner to the starting point where your arms are almost straightened. Your chest should always be in front of your hands, with your shoulders retracted back. 

(0:40) Engage your core to improve your bodies stability in the movement. Repeat for the desired amount of repetitions then slowly step down.

(0:50) Avoid being too vertical when performing the exercise or leaning too far forward and fully extending the elbows.