How to do the Lever Overhand Triceps Dip
TricepsMachineBeginner
The lever overhand triceps dip machine isolates your triceps with a fixed movement path, making it one of the safest and most effective tools for building serious arm thickness as a beginner. Consistent work here builds the foundation of lockout strength that carries over to every pressing movement you will ever do.
Add this to my personalized plan →Muscles worked
Primary
Triceps
Secondary
Front deltsChest
Step-by-step
- Sit tall against the pad, grip the handles overhand with wrists straight, and plant your feet flat on the floor.
- Brace your core and pin your upper arms against the pads so your elbows stay fixed throughout the set.
- Press the handles downward by extending your elbows fully until your arms are straight but not hyperextended.
- Slowly resist the weight back to the start position over two to three seconds, keeping full control.
Common mistakes
- Letting the elbows flare outward reduces triceps tension and stresses the joints — keep upper arms pressed firmly into the pads on every rep.
- Using momentum to swing the weight down means your triceps are not doing the work — lower the load and own each rep with a deliberate press.
- Cutting the range of motion short at the bottom robs you of peak contraction — commit to full elbow extension on every single rep.
Pro tip — At the bottom of each rep, hold the fully extended position for one full second and consciously squeeze the triceps hard before returning — this eliminates the bounce reflex and forces true muscular work at the point of maximum tension.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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