Lever Seated Dip
Learn how to do the Lever Seated Dip with proper form and technique. This leverage machine exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.
How to Do the Lever Seated Dip
Follow these steps to perform the Lever Seated Dip with correct form:
- 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 Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- leverage machine
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Lever Seated Dip?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Lever Seated Dip work?
The Lever Seated Dip primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Lever Seated Dip?
The Lever Seated Dip requires leverage machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Lever Seated Dip with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Lever Seated Dip?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Lever Seated Dip?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Lever Seated Dip best for?
The Lever Seated Dip fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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