Seated Dip Machine is a compound elbow extension exercise for the triceps. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Start
Finish
Set up
1Adjust the seat and pads before loading the working weight.
2Match the machine pivot to the joint being trained whenever a pivot marker is present.
3Set the upper arms in a stable position and choose a grip that keeps wrists comfortable.
4Start with the triceps lengthened and shoulders controlled.
How to perform it
1Extend the elbows until the arms are straight without moving the shoulders.
2Pause and contract the triceps.
3Return slowly to the stretched position.
4Keep the torso still for every rep.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
•Only the forearms move
•Finish long through the elbows
•Keep wrists neutral
Common mistakes
•Using shoulder movement
•Flaring elbows without control
•Letting the weight pull the body out of position
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.
