Step onto dip station, neutral grip on handles. Unlock elbows, lower slowly to forearms near parallel. Control to bottom, drive up through palms to start. Repeat.
Upright/elbows close: Triceps focus. Lean forward/elbows wide: Chest focus. Legs straight down, brace glutes/abs for stability. Use box or jump to start if no steps. No head jut; stop short of elbow lockout. Try false grip (thumb over bar) for comfort.