Lever Tricep Dip

1. Setup:
- Adjust the seat height of the lever dip machine so that your arms will have a full range of motion without straining your shoulders.
- Select an appropriate weight on the machine according to your fitness level. Beginners may start with little to no weight.

2. Positioning:
- Sit on the machine with your back straight against the backrest.
- Place your feet flat on the floor, ensuring that your knees are at a 90-degree angle.
- Grasp the handles with both hands, positioning them at shoulder width or slightly wider.

3. Starting Position:
- Keep your elbows close to your sides.
- Your arms should be fully extended but not locked at the elbows.

4. Movement:
- Inhale and slowly lower your body by bending your elbows, allowing the handles to move down.
- Continue to lower yourself until you feel a stretch in your triceps, but do not go past the point of comfort.
- Make sure to keep your core engaged and your back against the backrest throughout the movement.

5. Return:
- Exhale as you push the handles back up to the starting position by extending your elbows.
- Fully extend your arms without locking your elbows at the top.

6. Repetitions:
- Aim for 8 to 12 repetitions for 2 to 3 sets, depending on your fitness level.

7. Tips:
- Maintain control of the movement; avoid using momentum to lift.
- Focus on squeezing your triceps as you push back up.
- If you're new to this exercise, consider having a trainer or experienced person to assist you.

8. Cool Down:
- After completing your sets, gently stretch your triceps to enhance flexibility and recovery.