10 Best Lever Seated Dip Alternatives for When You Lack a Lever

Ranked Lever Seated Dip Alternatives

10 substitutes, ranked by how closely each one matches the Lever Seated Dip on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Assisted Triceps Dip (Kneeling)

   91% match

   • Triceps
   • Lever
   • Beginner
   • Compound

   Pick this when you want an easier version that still works the triceps.

   How to perform this exercise

   1. Adjust the machine to your desired weight and height.
   2. Kneel down on the pad facing the machine, with your hands gripping the handles.
   3. Lower your body by bending your elbows, keeping your back straight and close to the machine.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Lever Seated Dip
   • Equipment: a machine, the same as the Lever Seated Dip
   • Body position: kneeling, not seated
2. 

   2. Dip Machine

   90% match

   • Triceps
   • Machine
   • Intermediate
   • Compound

   A good swap when you have a machine to work with, and it still works the triceps.

   How to perform this exercise

   1. Sit securely in a dip machine, select the weight and firmly grasp the handles.
   2. Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
   3. As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
   4. Now slowly let your arms come back up to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Lever Seated Dip
   • Equipment: a machine, the same as the Lever Seated Dip
   • Body position: hanging, not seated
3. Play demonstration

   Progression

   3. Lever Overhand Triceps Dip

   86% match

   • Triceps
   • Lever
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the triceps.

   How to perform this exercise

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

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Lever Seated Dip
   • Equipment: a machine, the same as the Lever Seated Dip
   • Body position: standing, not seated
4. 

   4. Bench Dips

   85% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

   How to perform this exercise

   1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
   2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
   3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Lever Seated Dip
   • Equipment: bodyweight only, not a machine
   • Body position: seated, the same as the Lever Seated Dip
5. Play demonstration

   5. Reverse Dip

   77% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Lever Seated Dip
   • Equipment: bodyweight only, not a machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Lever Seated Dip
6. Play demonstration

   6. Assisted Chest Dip (Kneeling)

   76% match

   • Pectorals
   • Lever
   • Beginner
   • Compound

   A looser match: it uses the same equipment, but it works the pectorals rather than the triceps.

   How to perform this exercise

   1. Adjust the machine to your desired height and secure your knees on the pad.
   2. Grasp the handles with your palms facing down and your arms fully extended.
   3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
   4. Pause for a moment, then push yourself back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not triceps
   • Equipment: a machine, the same as the Lever Seated Dip
   • Body position: kneeling, not seated
7. Play demonstration

   7. Weighted Triceps Dip On High Parallel Bars

   76% match

   • Triceps
   • Weighted
   • Advanced
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your hands gripping the bars and your arms fully extended.
   2. Bend your elbows and lower your body until your upper arms are parallel to the ground.
   3. Pause for a moment, then push through your palms to straighten your arms and return to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Lever Seated Dip
   • Equipment: free weights, not a machine
   • Body position: hanging, not seated
   • Balance: harder to stay steady on than the Lever Seated Dip
8. Play demonstration

   8. Ring Dips

   73% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from the rings with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Lever Seated Dip
   • Equipment: a suspension trainer, not a machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Lever Seated Dip
9. 

   9. Triceps Overhead Extension With Rope

   71% match

   • Triceps
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
   2. Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
   3. To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
   4. Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Lever Seated Dip
   • Equipment: a cable, not a machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Lever Seated Dip
10. Play demonstration

    10. EZ Barbell Seated Triceps Extension

    68% match

    • Triceps
    • Ez-barbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold the ez barbell with an overhand grip, hands shoulder-width apart.
    3. Raise the barbell overhead, fully extending your arms.
    4. Keeping your upper arms stationary, lower the barbell behind your head by bending your elbows.
    5. Pause for a moment, then raise the barbell back to the starting position by extending your arms.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: triceps, the same as the Lever Seated Dip
    • Equipment: free weights, not a machine
    • Body position: seated, the same as the Lever Seated Dip
    • Balance: harder to stay steady on than the Lever Seated Dip