Bench triceps dip leg curls

Category

Triceps

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Triceps Brachii

Secondary muscles

Pectoralis Major, Deltoids

How to do it

1. Sit down on a bench and place your hands on its edge near your hips.
2. Walk your feet out, extend your legs, and lift your hips off the bench while holding the bench.
3. Lower your hips down by folding your arms and bending your knees.
4. 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.