Instructions
Place a dumbbell within reach of the dip machine. Grasp the parallel dip bars and step-up on to the feet supports. Place the dumbbell between your legs and use your thighs to hold it in place. Push yourself off the supports and take your weight on the bars. With your eyes facing forward lower yourself down by bending at the elbows, coming down until your elbows are roughly inline with your shoulders. Push yourself back up to the starting position. Repeat for the desired number of repetitions.
Tips
To decrease the difficulty of this exercise, use a lighter dumbbell or no dumbbell at all. This exercise can also be performed with a weight belt as opposed to a dumbbell.
