How to do the Seated Dip Machine
- Adjust the machine seat so the handles sit comfortably at your sides.
- Place your hands firmly on the handles and sit tall on the seat.
- Press the handles down until your arms are nearly straight, without slamming the elbows.
- Lower the handles under control until you reach a deep but comfortable elbow bend.
Full technique — 7 steps
- Adjust the seat so the handles sit at your sides, level with your lower ribs, with shoulders comfortably below your ears.
- Sit tall on the seat and place your hands firmly on the handles.
- Start with elbows bent and slightly behind your torso without letting shoulders roll forward.
- Tighten your stomach and press the handles downward by extending your elbows.
- Continue until your arms are straight or nearly straight without slamming the elbows into full extension.
- Lower the handles back under control until you reach a deep but comfortable elbow bend.
- Begin the next rep from the same seated position without bouncing the weight stack.
Common mistakes
- Shoulders shrugging toward ears
- Cutting the bottom range short
- Bouncing the weight stack
- Rolling shoulders forward at bottom
- Slamming the elbows straight
Form cues
- Drive through the handles
- Keep shoulders down
- Let elbows fully bend
- Press arms nearly straight
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- Bench Dip Same level
- Bench Dip with Leg Curl Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Floor Triceps Dip
- This exercise Seated Dip Machine
- Harder Bench Dip with Knee Raise
- Harder Weighted Dip
Too hard for now? Start with the Floor Triceps Dip.
Quick answers
What muscles does the Seated Dip Machine work?
Primary: Triceps 9/10. Also works: Mid chest 4/10, Front delts 4/10.
When should I do the Seated Dip Machine in a workout?
Accessory. Goes after the main lifts. ≈ 8 min with rest.
How many sets and reps of the Seated Dip Machine?
Strength: 4–5 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Seated Dip Machine?
No equipment: Bench Dip, Bench Dip with Leg Curl.
What is an easier version of the Seated Dip Machine?
Floor Triceps Dip (30% of bodyweight).
What is a harder version of the Seated Dip Machine?
Bench Dip with Knee Raise (55% of bodyweight), Weighted Dip (115% of bodyweight).
