Lever Graviton Assisted Dip

Muscles worked

Setup

1. Select a weight on the stack; remember that a heavier weight provides more assistance.
2. Place your knees or feet firmly on the padded platform and grasp the handles with a neutral grip (palms facing in).
3. Step or kneel onto the platform one leg at a time until your arms are fully extended and supporting your weight.
4. Engage your core and pull your shoulder blades down and back to create a stable base.

How to do it

1. Inhale and slowly lower your body by bending the elbows until your upper arms are at least parallel to the floor.
2. Keep your elbows tucked slightly toward your ribs rather than flaring them out wide.
3. Exhale as you drive through your palms to push your body back up to the starting position.
4. Maintain a controlled 2-0-2 tempo, avoiding any bouncing or momentum at the bottom of the rep.

Form checklist

• Keep your chest up and avoid letting your shoulders cave forward.
• Stop the descent when your elbows reach a 90-degree angle to protect the shoulder joints.
• Maintain a slight forward lean to emphasize the chest, or stay upright to focus on the triceps.
• Do not lock out your elbows aggressively at the top of the movement.

Pro tips

• Think about 'driving the handles through the floor' to maximize the mind-muscle connection in your pectorals.
• Focus on a slow 3-second eccentric (lowering) phase to build more stability and muscle control.

Make it harder

• Gradually reduce the assistance weight by 5-10 lbs each week to progress toward unassisted dips.
• Add a 2-second pause at the bottom of the movement to remove the stretch reflex and increase intensity.

Frequently asked

What muscles does the lever graviton assisted dip work?

The lever graviton assisted dip primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the lever graviton assisted dip?

The lever graviton assisted dip uses leverage machine.

Is the lever graviton assisted dip good for beginners?

Yes. The lever graviton assisted dip is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Band Assisted DipIntermediate · triceps
• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Bodyweight Front SlamIntermediate · lats, pectorals, and triceps
• Bodyweight Standing Military PressBeginner · deltoids and triceps