How to do the Lever Seated Dip
Lever Seated Dip is an intermediate multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using leverage machine, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Lever Seated Dip demonstration · © GymiaFit
Lever Seated Dip at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Leverage Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Lever Seated Dip step by step
- 1Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle.
- 2Grasp the handles of the leverage machine with your palms facing down and your arms fully extended.
- 3Slowly lower your body by bending your elbows until your upper arms are parallel to the ground.
- 4Pause for a moment, then push yourself back up to the starting position by straightening your arms.
- 5Repeat for the desired number of repetitions.
Lever Seated Dip — questions
What muscles does the Lever Seated Dip work?
The Lever Seated Dip primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Lever Seated Dip?
You need leverage machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Lever Seated Dip suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Lever Seated Dip?
Lever Overhand Triceps Dip, Assisted Triceps Dip (kneeling), Lever Triceps Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Lever Seated Dip demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.