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Upper Arms · Body Weight
Dip Leg Raise on Couch
Dip Leg Raise on Couch is an intermediate compound strength exercise that works the triceps (upper arms), with the chest and hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Chest · Pectoralis Major
- Hip Flexors · Iliopsoas
How to do Dip Leg Raise on Couch
- Sit on the edge of a couch with your hands placed next to your hips, gripping the edge for support.
- Lift your hips off the couch by pressing down into your hands and straightening your arms, while keeping your feet flat on the floor and both knees bent.
- As you bend your elbows to lower your body into a dip, simultaneously lift one leg, bent at the knee, towards your chest.
- Push through your hands to raise your body back up, straightening your arms and simultaneously lowering your lifted leg back to the starting position.
Form tips
- Ensure your grip on the couch is secure to maintain balance and control throughout the exercise.
- Focus on a controlled, smooth motion both when lowering into the dip and lifting your body up to maximize muscle engagement.
- Keep the movement of your arms and legs coordinated; as you push up, lower the leg, and vice versa.
Dip Leg Raise on Couch alternatives
More triceps exercises
Dip Leg Raise on Couch FAQ
What muscles does Dip Leg Raise on Couch work?
Dip Leg Raise on Couch mainly works the triceps in the upper arms (Triceps Brachii). The chest and hip flexors work as secondary muscles.
What equipment do you need for Dip Leg Raise on Couch?
None. Dip Leg Raise on Couch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Dip Leg Raise on Couch should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dip Leg Raise on Couch good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dip Leg Raise on Couch burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dip Leg Raise on Couch?
Other exercises for the triceps include Triceps Dip Machine, Barbell Close Grip Press, Band Lying Press Down and Dumbbell Tate Press.
For developers
Use Dip Leg Raise on Couch 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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