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Lever Seated Dip

Lever Seated Dip

The Lever Seated Dip is a fantastic compound exercise that targets multiple muscle groups in your upper body, particularly your triceps, chest, and shoulders. This exercise is performed using a dip machine or a leverage machine, making it an excellent option for both gym-goers and individuals working out at home. During the Lever Seated Dip, you position yourself in a seated position with your knees bent and your feet planted firmly on the floor. Grasp the handles of the dip machine with your palms facing downward and your arms fully extended. As you lower your body by bending your elbows, keep your back straight and your chest lifted. This exercise engages your triceps as the primary mover, helping to strengthen and tone the back of your arms. Additionally, it engages your pectoral muscles (chest) and deltoids (shoulders) to provide a well-rounded upper body workout. Depending on your fitness level and goals, you can adjust the resistance on the machine to increase or decrease the challenge of the exercise. Aim for controlled and smooth movements throughout the entire range of motion to maximize the effectiveness of the exercise. Incorporating the Lever Seated Dip into your fitness routine can help improve upper body strength, enhance muscle definition, and contribute to overall upper body aesthetics. Remember to always prioritize form and listen to your body, adjusting the weights accordingly to challenge yourself without straining your joints or muscles unnecessarily.


  • Start by sitting on the lever machine with your hands gripping the handles on each side of your body.
  • Your arms should be fully extended and your legs should be bent at a 90-degree angle.
  • Slowly lower your body by bending your arms at the elbows.
  • Keep your chest up and your shoulders back as you descend.
  • Continue lowering until your upper arms are parallel to the ground, or until you feel a stretch in your chest and triceps.
  • Pause for a moment at the bottom of the movement.
  • Push through your palms and extend your arms to return to the starting position.
  • Make sure to keep tension in your triceps throughout the entire range of motion.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise to target your triceps effectively.
  • Engage your core muscles by keeping your back straight and your shoulders pulled back.
  • Start with a weight that allows you to perform the exercise with controlled and smooth movements.
  • Gradually increase the weight as your strength and ability improve, to continue challenging your muscles.
  • Control the descent and ascent of the movement to maximize muscle activation.
  • Avoid locking your elbows at the top of the movement to keep tension on the triceps.
  • Breathe out as you push down and breathe in as you return to the starting position.
  • Don't rush through the exercise; focus on the mind-muscle connection and feel the triceps working.
  • Incorporate variety into your tricep workouts by adjusting grip positions for different angles of stimulation.
  • Listen to your body and rest when needed to prevent overtraining and reduce the risk of injury.

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