How to do the Machine Seated Dip
Adjust the seat so the handles are at chest height when you sit.
Grab the handles with your elbows bent and close to your body.
Push the handles down until your arms are straight.
Return slowly without letting the weights touch down.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Seated Dip doesn’t suit your gym or your joints.
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