Lever Overhand Triceps Dip
Lever Overhand Triceps Dip Exercise Description
The Lever Overhand Triceps Dip targets the triceps brachii with secondary assistance from the chest (pectoralis major) and the front of the shoulders (anterior deltoids). Using a leverage or assisted dip machine provides stable hand positions and predictable resistance, helping you focus on clean elbow extension. An overhand (pronated) grip with a relatively upright torso places more emphasis on the triceps compared with a deep forward lean. Key technique points include a neutral spine, shoulder blades set down and slightly back (scapular depression/retraction), and elbows tracking close to the torso. Descend only as far as you can maintain shoulder control—typically until the elbows approach about 90 degrees—then press back to full elbow extension without using momentum.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Infraspinatus, Pectoralis Minor, Rectus Abdominis, Rhomboid Major, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Leverage Machine
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Other
- Muscle Location: Outer Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Lever Overhand Triceps Dip Exercise
‘- Adjust the machine: set handle height and, if available, the assistance pad so you can move smoothly under control.
– Grip the handles overhand; wrists neutral and stacked above the handles.
– Step onto the platform or kneel on the assist pad; brace your midsection and keep a neutral spine.
– Set your shoulders: draw them down and slightly back; avoid shrugging.
– Start with elbows straight and shoulders level, legs still and eyes forward.
– Inhale; bend your elbows to lower under control, keeping forearms near vertical and elbows close to your sides.
– Stop when shoulders remain open (not rounded forward) and elbows are roughly 90 degrees or at your comfortable depth.
– Exhale; drive the handles down by extending your elbows, finishing tall with shoulders set—avoid locking out with a snap.
– Keep the torso mostly upright to emphasize triceps; do not swing or kip.
– Maintain smooth, controlled motion throughout; pause briefly at the top before the next rep.
– To exit, return to the platform, release tension gradually, and step off safely.
Lever Overhand Triceps Dip Tips
‘- Adjust the handle height and assistance pad so you can move smoothly under control.
– Use an overhand grip with neutral wrists stacked directly above the handles.
– Brace your midsection and maintain a neutral spine throughout the movement.
– Draw your shoulders down and slightly back, keeping them level and avoiding shrugging.
– Keep your elbows close to your sides and your forearms near vertical as you lower.
– Descend only until your shoulders stay open (not rounded forward) and elbows are around 90 degrees or at your comfortable depth.
– Keep your torso mostly upright to emphasize the triceps and do not swing or kip.
– Extend your elbows to drive the handles down, finishing tall with shoulders set and avoiding a snapping lockout.
– Maintain smooth, controlled motion and pause briefly at the top before starting the next rep.
– Keep your legs still, eyes forward, and release tension gradually when stepping off the machine.
Lever Overhand Triceps Dip Beginner Introduction
The Lever Overhand Triceps Dip is a machine-based pushing exercise that emphasizes the backs of the upper arms while also involving the chest and the front of the shoulders. Performed on a leverage or assisted dip station, it uses fixed handles and a consistent load, so the movement pattern stays steady and repeatable. The hands are placed in an overhand position and the body stays fairly upright, which shifts more of the work into the triceps compared with a deep forward lean.
During each repetition, the lifter starts in a tall position with straight elbows, then lowers the body by bending the arms until roughly a right angle is formed at the elbow, as long as the shoulders stay stable and open. From there, the arms press the body back up to a strong, straight position. The motion highlights a firm midsection, calm legs, and shoulder blades gently drawn down and back, encouraging smooth, controlled reps without swinging or jerking at the top or bottom.