Lever Triceps Dip
The Lever Triceps Dip primarily works the Triceps (Long Head), with secondary activation of the Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids and stabilizer support from the Biceps Brachii (Long Head), Trapezius (Lower). It is a machine compound exercise at beginner difficulty.
The Lever Triceps Dip is a beginner compound exercise performed with machine, following a horizontal push movement pattern. It primarily targets the Triceps (Long Head), with secondary engagement of the Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids. This is a bilateral pushing movement, meaning both sides work together to generate force.
A machine compound push exercise targeting the Triceps (Long Head).
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Long Head) |
| Secondary | Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids |
Muscles Worked
The Triceps (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, and Rhomboids act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), Trapezius (Lower) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Rhomboids (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Trapezius (Lower) (back)
How to Perform
Preparation
- If possible, place handles in narrow position.
- Sit on seat with back against pad.
- Grasp handles and position elbows back.
Execution
- Push levers down by straightening arms downward.
- Allow lever bar to raise with elbows pointing back until shoulders are slightly stretched.
- Repeat.
Comments
- See Lever Chest Dipwith overhand gripand on machinefacing fulcrum.
- Also seeLever Chest Dip.
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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