Lever Seated Dip

Also known as: seated lever dip, machine seated dip, seated machine dip

Beginner

Triceps

Leverage Machine

The point of Lever Seated Dip is triceps mass behind every press; a fixed machine groove is how it gets there.

How to do Lever Seated Dip

Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle.
Grasp the handles of the leverage machine with your palms facing down and your arms fully extended.
Slowly lower your body by bending your elbows until your upper arms are parallel to the ground.
Pause for a moment, then push yourself back up to the starting position by straightening your arms.
Repeat for the desired number of repetitions.

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Lever Seated Dip Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Control the return instead of letting the stack drop.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Match the seat and pad settings every session.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Add one plate only when the full range stays smooth.

Common Lever Seated Dip Mistakes

Pushing through pads that force an awkward joint angle

Adjust the machine to your limb lengths, not the other way round.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Chasing load before the pattern is grooved

Spend the first few weeks making every rep look the same.

Easier and Harder Than Lever Seated Dip

Harder progression

Barbell Lying Extension

Swap Lever Seated Dip For

Close-grip Push-up

Band Side Triceps Extension

Cable One Arm Tricep Pushdown

Lever Seated Dip — Frequently Asked Questions

How do you do the Lever Seated Dip?

Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle. Grasp the handles of the leverage machine with your palms facing down and your arms fully extended. Slowly lower your body by bending your elbows until your upper arms are parallel to the ground. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Lever Seated Dip work?

The Lever Seated Dip primarily targets the triceps. It is classified as a arms exercise and is performed with a leverage machine.

How many sets and reps of the Lever Seated Dip should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Match the seat and pad settings every session. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Lever Seated Dip good for beginners?

Yes. The Lever Seated Dip is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Lever Seated Dip?

Try the Close-grip Push-up, Band Side Triceps Extension or the Cable One Arm Tricep Pushdown. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Lever Seated Dip the same as the seated lever dip?

Yes. The Lever Seated Dip is also commonly called the seated lever dip or the machine seated dip. Different gyms and training programs label it differently, but "seated lever dip" and "machine seated dip" refer to this same movement.