Arms · Leverage Machine
Lever Seated Dip
How to do the lever seated dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Sit in the dip machine and grip the handles with your arms bent. Press down and back to extend your arms fully, working your triceps and lower chest, then return under control until your elbows are bent.
- 1Your triceps and lower chest driving the handles down
- 2Your torso staying upright and stable against the pad
- 3A controlled return that keeps tension on the muscles
Common mistakes
- Shrugging your shoulders or overarching your lower back
- Using momentum to bang out reps
- Cutting the lockout short at the bottom of the press
Muscles worked
The lever seated dip mainly works the triceps and lower chest, with the mid chest and front delts assisting.
- TricepsPrimary
- Lower ChestPrimary
- Mid ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper ChestMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the lever seated dip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.