PlanWorkouts

Exercise 1451 · REF BRImeP8

Lever Seated Dip exercise animation

Lever Seated Dip

Category
Upper Arms
Target
Triceps

Dipping on a lever machine fixes the bar path, taking shoulder stabilization out of the movement so the triceps and chest can be pushed closer to failure without the balance demands of a bodyweight or ring dip. A practical option for building dip strength before attempting the full bodyweight version.

How to Do the Lever Seated Dip

  1. Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle.
  2. Grasp the handles of the leverage machine with your palms facing down and your arms fully extended.
  3. Slowly lower your body by bending your elbows until your upper arms are parallel to the ground.
  4. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Lever Seated Dip primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have leverage machine? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps

FAQ

What muscles does the Lever Seated Dip work?
The Lever Seated Dip primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Lever Seated Dip?
The Lever Seated Dip is done with a leverage machine.
What's a good alternative to the Lever Seated Dip?
If you don't have access to a leverage machine, the Bench Dip (knees Bent) targets the same triceps using body weight instead.