Lever Seated Dip
Expert Advice
Focus on full range of motion and control the descent to deeply engage the triceps without putting undue stress on the shoulder joints.
How-to-do Steps
- Adjust the seat of the leverage machine to fit your height.
- Sit down and grip the handles.
- Push the handles down until your arms are fully extended.
- Slowly return to the starting position, allowing your elbows to bend and go slightly behind your body.
- Repeat for the desired number of repetitions.
Track Lever Seated Dip in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Lever Seated Dip primarily targets the Triceps, with Strength mechanics using Leverage Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps40%
Secondary
Shoulders20%
Lats20%
Traps10%
Chest10%
Equipment
Leverage Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What does Lever Seated Dip work?
This exercise directly targets your triceps, with secondary activation in your shoulders, lats, traps, and chest. It is one of the most popular triceps exercises in the gym and uses a leverage machine.
What is the most common mistake with Lever Seated Dip?
The biggest mistake is flaring your elbows out instead of keeping them tucked close to your body. Slow down, focus on feeling the triceps work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Lever Seated Dip?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Lever Seated Dip if I don't have a leverage machine?
You can substitute dumbbells or a resistance band to mimic the same movement pattern and still target your triceps effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
