Male model ex_GWVVDS

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Upper Arms · Body Weight

Bench Triceps Dip Leg Curls

intermediatestrength

Bench Triceps Dip Leg Curls is an intermediate isolation strength exercise that works the triceps (upper arms), with the chest and shoulders assisting. It needs only a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Triceps
Body part: Upper Arms
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Triceps · triceps brachii

Secondary muscles

Chest · pectoralis major
Shoulders · deltoids

How to do Bench Triceps Dip Leg Curls

Sit down on a bench and place your hands on its edge near your hips.
Walk your feet out, extend your legs, and lift your hips off the bench while holding the bench.
Lower your hips down by folding your arms and bending your knees.
As your arms form a 90-degree angle, raise your hips while extending your legs, and repeat.

Form tips

Keep your elbows pointed backward and close to your body to engage your triceps effectively.
Maintain a controlled movement for both the dip and the leg curl to maximize muscle activation.
Engage your core to maintain stability and proper form throughout the exercise.

Bench Triceps Dip Leg Curls alternatives

Dumbbell Decline Triceps Pull-Over Extension

Triceps · intermediate

Dumbbell One Arm Triceps Extension (On Bench)

Triceps · intermediate

Triceps Dip Machine

Triceps · beginner

Barbell Lying Triceps Extension

Triceps · beginner

More triceps exercises

Bench Triceps Dip Straight Legs

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Bench Dip on Floor

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Bodyweight Triceps Extension

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Triceps Light Stretch

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Cable Triceps Overhead Extension (Ez Bar)

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Band Incline Triceps Extension

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Bodyweight Kneeling Triceps Extension

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Dumbbell Standing Triceps Extension

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Bench Triceps Dip Leg Curls FAQ

What muscles does Bench Triceps Dip Leg Curls work?

Bench Triceps Dip Leg Curls mainly works the triceps in the upper arms (triceps brachii). The chest and shoulders work as secondary muscles.

What equipment do you need for Bench Triceps Dip Leg Curls?

You need only a bench.

How many sets and reps of Bench Triceps Dip Leg Curls should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Bench Triceps Dip Leg Curls good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Bench Triceps Dip Leg Curls burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Bench Triceps Dip Leg Curls?

Other exercises for the triceps include Dumbbell Decline Triceps Pull-Over Extension, Dumbbell One Arm Triceps Extension (On Bench), Triceps Dip Machine and Barbell Lying Triceps Extension.

For developers

Use Bench Triceps Dip Leg Curls in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_GWVVDS" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_GWVVDS",
  "name": "Bench Triceps Dip Leg Curls",
  "model": "male",
  "target": "Triceps",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_GWVVDS/mp4-720.mp4?…",
    "poster": "https://…/ex_GWVVDS/poster.jpg?…"
  }
}