---
title: "Bench Triceps Dip Leg Curls"
description: "Sit down on a bench and place your hands on its edge near your hips."
locale: en
slug: bench-triceps-dip-leg-curls
url: "https://hi.fitness/exercises/bench-triceps-dip-leg-curls"
primaryMuscle: "Triceps"
secondaryMuscles: ["Front delts","Lower chest"]
equipment: ["Other"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/2741e1ff-bench-triceps-dip-leg-curls.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Bench Triceps Dip Leg Curls

Sit down on a bench and place your hands on its edge near your hips.

## 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.
- No bench? Use a sturdy chair set against a wall so it cannot slide.

## Similar exercises

- [Diamond Push Up](https://hi.fitness/exercises/diamond-push-up) - Triceps · Bodyweight
- [Close Grip Push Up](https://hi.fitness/exercises/close-grip-push-up) - Triceps · Bodyweight
- [Diamond Push-up (On Knees)](https://hi.fitness/exercises/diamond-push-up-on-knees) - Triceps · Bodyweight
- [Triceps Dip Machine](https://hi.fitness/exercises/triceps-dip-machine) - Triceps · Machine
- [Bench Dip (Knees Bent)](https://hi.fitness/exercises/bench-dip-knees-bent) - Triceps · Other
- [Chair Triceps Dips](https://hi.fitness/exercises/chair-triceps-dips) - Triceps · Other
- [Close Grip Barbell Bench Press](https://hi.fitness/exercises/close-grip-barbell-bench-press) - Triceps · Barbell
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