Alia Bhatt is doing everything right in her fitness journey, and while at it, she is serving inspiring vibes. Just a few days before New Year 2025, Alia was seen working out in the gym with fitness trainer Karan Sawhney. “@aliaabhatt Keeping her dips low and quality high,” Sawhney wrote on Instagram. In one of the snippets, the actor could be seen doing band-assisted standing dips and unilateral lat pulldowns.

These exercises are highly effective for building upper body strength, improving muscle tone, and enhancing functional fitness.

Let’s dive deeper into the benefits of these exercises and the essential considerations to keep in mind while performing them.

Standing dips is a compound bodyweight exercise that works multiple muscle groups, including the chest, shoulders, triceps, and core. It is excellent for building upper-body strength and endurance, said fitness trainer Garima Goyal.

Band-assisted dips using Roman rings primarily target the chest, shoulders, and triceps. “The unstable nature of the rings promotes joint health and injury prevention by engaging stabilizer muscles. Beginners can safely practice the form with a resistance band and gradually build strength,” Varun Rattan, fitness coach, said.

One can reduce band assistance as a progression, increasing muscle activation and strength gains. “This exercise serves as an effective stepping stone towards unassisted ring dips, a challenging bodyweight movement,” said Rattan.

Goyal shared the following:

*Standing dips simultaneously target the triceps, shoulders, and chest, making them an efficient exercise for building overall upper-body strength.
*Regularly incorporating dips into your routine can help tone the arms and shoulders, enhancing muscle definition.

*This exercise strengthens the stabilising muscles around the shoulder and elbow joints, reducing the risk of injury during other workouts or daily activities.
*Dips replicate pushing movements commonly used daily, such as lifting yourself off a surface or pushing heavy objects.

*Use parallel bars, a dip machine, or a sturdy surface to ensure stability and safety while performing dips.
*Keep your chest upright, shoulders back, and elbows close to your body throughout the movement to avoid strain on the shoulders or wrists.
*If you’re new to dips, start with a smaller range of motion or use assisted dips to build strength gradually.
*Focus on mastering the technique with body weight before adding resistance, such as weights or dip belts.

“It is performed on a cable crossover machine. This exercise targets the latissimus dorsi, the largest muscle in the upper body. It offers several benefits over traditional lat pulldowns, including improved muscle imbalance correction and a greater range of motion,” Rattan shared.

According to Goyal,

*Lat pulldowns strengthen the triceps. They isolate the triceps, which are often underworked compared to the biceps. Regularly performing this exercise can enhance arm definition and strength.

*Engaging the shoulders and back contributes to a well-defined and toned upper body.

*While this exercise primarily focuses on the upper body, it also requires you to stabilise your core, helping improve balance and posture.

*Strengthening the triceps and shoulders enhances your ability to perform everyday pushing and pulling movements easily.

*Keep your elbows close to your body throughout the movement to effectively target the triceps and avoid unnecessary strain on the shoulders.
*Begin with a manageable resistance level and increase gradually as your strength improves.
*Perform the pulldown in a slow and controlled manner. Avoid using momentum or jerking motions, which can compromise the exercise’s effectiveness and increase the risk of injury.
*Hold the handles firmly, but avoid squeezing too tightly, which can lead to wrist discomfort.

 

 

A post shared by Karan Sawhney (@karansawhney11)

Both target the triceps but in slightly different ways. “Pulldowns are an isolation exercise, ideal for focusing on the triceps without engaging too many other muscles. On the other hand, standing dips are a compound exercise that works the triceps in conjunction with the chest and shoulders. These exercises help build strength, improve muscle balance, and create a more sculpted upper body,” Goyal noted.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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