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All exercises

Lever overhand triceps dip

Beginner

Lever overhand triceps dip is a compound machine exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Machine
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Adjust the machine to the appropriate height and secure your body in position.
  2. 2Grasp the handles with an overhand grip and position your body so that your arms are fully extended.
  3. 3Lower your body by bending your elbows, keeping your upper arms close to your sides.
  4. 4Continue lowering until your upper arms are parallel to the floor.
  5. 5Pause for a moment, then push yourself back up to the starting position by extending your elbows.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Triceps dipBodyweight
  • Triceps dip (bench leg)Bodyweight
  • Triceps dip (between benches)Bodyweight
  • Reverse dipBodyweight
  • Lever seated dipMachine
  • Weighted bench dipWeight plate

Easier variations

  • Assisted triceps dip (kneeling)Machine

Harder variations

  • Exercise ball dipOther
  • Triceps dip (between benches)Bodyweight
  • Impossible dipsBodyweight
  • One arm dipBodyweight
Logged today · 2 min restLever overhand triceps dip

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