Exercise overview

• Exercise name: Lever Seated Dips

• Equipment: Lever seated dip machine (plate-loaded lever system with seat and handles)

• Category: Strength / compound upper body exercise

• Main purpose: Target the triceps primarily, with secondary activation of the chest and shoulders, by performing a dipping motion seated with controlled resistance.

Target muscle groups

• Primary: Triceps brachii

• Secondary:

  • Pectoralis major (lower chest)

  • Anterior deltoids (front shoulders)

  • Stabilizing muscles of the upper back and core

Setup and starting position

• Adjust the seat height so that your feet are flat on the floor and your elbows can bend comfortably about 90 degrees when gripping the handles.

• Sit upright with your back against the back pad if available, feet firmly planted on the floor or footrests.

• Grip the handles with palms facing inward (neutral grip), arms extended but slightly bent, resting comfortably.

• Engage your core and keep a neutral spine throughout the movement.

Step-by-step instructions

1. Starting position

• Sit tall on the seat with feet flat, gripping the handles, elbows slightly bent but relaxed.

• Keep your shoulders down and back, chest lifted.

2. Lowering phase (eccentric)

• Inhale as you slowly bend your elbows, lowering the weight by allowing your upper arms to move backward/flare slightly while keeping control.

• Lower until your upper arms are parallel to the floor or slightly below, ensuring your back stays neutral and core engaged.

3. Pressing phase (concentric)

• Exhale and press the handles down by extending your elbows and straightening your arms.

• Focus on squeezing the triceps at the bottom of the movement.

• Avoid locking out elbows harshly; keep tension on the muscles.

4. Repetitions and sets

• Beginners: 2–3 sets of 8–12 reps with light to moderate weight.

• Intermediate/advanced: 3–4 sets of 10–15 reps with heavier controlled resistance.

• Rest 45–75 seconds between sets depending on your training goal.

Key technique tips

• Keep elbows tucked and control the movement to ensure optimal triceps engagement.

• Avoid excessive leaning backward or forward; maintain upright, stable posture with your chest up.

• Use slow, controlled tempo to maximize muscle tension and reduce momentum.

• Focus on full range of motion without locking out the elbows at the top.

• Proper seat height adjustment is critical for comfort and joint safety.

Common mistakes to avoid

• Leaning too far back or forward, which shifts load away from triceps and may stress the shoulders.

• Allowing elbows to flare out excessively, reducing triceps activation.

• Using momentum or rushing reps instead of controlled movement.

• Setting the seat too high or too low, causing discomfort or limited range.

• Locking elbows at the top, compromising muscle tension and joint safety.

Variations and regressions

• Adjust weight resistance to match strength level and focus on perfect form initially.

• Alternative dip variations include parallel bar dips or bench dips for bodyweight progression.

• Focus on slow negative (eccentric) reps to increase muscle stimulation without heavy weight.