Exercise guide
Lever Seated Dip
- Beginner
- Compound
- Rep-based
- Shoulders
- Upper arms
- Waist
The Lever Seated Dip is a compound pushing movement that isolates the triceps and lower pectorals while providing the stability of a machine to ensure proper form. It effectively builds upper body pressing strength and muscle definition with reduced strain on the shoulder joints compared to free-hanging dips.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the seat height so the handles are at hip level when seated, ensuring your feet can rest flat on the floor or footrests.
- Sit firmly with your back against the pad and grasp the handles with a neutral grip (palms facing in).
- Depress your shoulder blades down and back, keeping your chest tall and proud.
- Engage your core to stabilize your torso against the backrest.
How to do it
- Exhale as you push the handles downward by extending your elbows until your arms are fully locked out.
- Squeeze your triceps and lower pectorals at the bottom of the movement for a one-second pause.
- Inhale as you slowly control the handles back up until your elbows reach a 90-degree angle.
- Maintain a steady 2-1-2-0 tempo (2 seconds down, 1 second pause, 2 seconds up).
Form checklist
- Keep your elbows tucked close to your sides; do not let them flare outward.
- Ensure your shoulders remain depressed (down) and do not shrug toward your ears during the ascent.
- Maintain a vertical forearm position throughout the movement to keep tension on the triceps.
- Avoid letting the weight plates touch at the top of the rep to keep constant tension on the muscles.
Pro tips
- Focus on pushing through the heels of your palms rather than your fingers to maximize triceps recruitment.
- Maintain a slight forward lean if you want to emphasize the lower pectorals, or stay completely upright to isolate the triceps.
Make it harder
- Implement a 4-second eccentric (upward) phase to increase time under tension and muscle fiber breakdown.
- Perform a '1.5 rep' style where you go all the way down, halfway up, back down, and then all the way up.
Frequently asked
- What muscles does the lever seated dip work?
- The lever seated dip primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the lever seated dip?
- The lever seated dip uses leverage machine.
- Is the lever seated dip good for beginners?
- Yes. The lever seated dip is a beginner-friendly movement and a strong foundation to build on.