Lever Triceps Dip (plate loaded) - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lever Triceps Dip (plate loaded)

Step by step instructions, muscle activation and variants for the Lever Triceps Dip (plate loaded).

MediumTriceps

About this exercise

The lever triceps dip is performed on a plate-loaded dip machine that guides the pressing motion along a fixed arc, isolating the triceps. The machine removes the balance demands of parallel bar dips while still providing heavy loading for strength and hypertrophy. The chest and anterior deltoid contribute as secondary movers.

How to Perform

  • Load the desired weight plates onto the machine and adjust the seat height so your elbows are at approximately 90 degrees at the start
  • Grip the handles firmly and sit upright with your feet flat on the footrests
  • Press down through the handles by fully extending your elbows
  • Keep your torso controlled and avoid excessive forward lean to keep the focus on the triceps
  • Slowly bend your elbows to return the handles to the starting position
  • Repeat for the target number of repetitions

Muscle Activation

Primary
Triceps
Secondary
Front shouldersUpper chestMiddle chestTrapeziusMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Lever Triceps Dip (plate loaded)

The Lever Triceps Dip (plate loaded) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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