# Bench Dip with Leg Curl

A bench dip in which your legs start straight and your knees bend as your hips drop, then straighten again as you press up. Trains the triceps, with help from the front delts and chest.

- Beginner · Compound
- Equipment: Flat bench
- HD video: https://media.seto.fit/exercises/bench-triceps-dip-leg-curls/video/male.mp4
- HTML: https://seto.fit/exercises/bench-dip-with-leg-curl/

## Muscles worked

- Triceps: 9/10
- Front delts: 6/10
- Lower chest: 5/10

## How to do the Bench Dip with Leg Curl

1. Sit on a bench's edge, placing your hands beside your hips.
2. Slide your hips forward and straighten your legs, heels on the floor.
3. Bend your elbows and knees to lower until your elbows reach about 90 degrees.
4. Press back up, straightening your arms and legs together.

### Full technique — 7 steps

1. Sit on the edge of a bench and place your hands beside your hips on the edge.
2. Slide your hips off the bench and straighten your legs in front, heels on the floor.
3. Support your weight with arms straight, keeping your back close to the bench.
4. Bend your elbows to lower your hips, letting your knees bend as your hips drop.
5. Descend until your elbows reach roughly 90 degrees or shoulder position becomes uncomfortable.
6. Press through your palms and straighten your legs as you rise back to the top.
7. Keep your heels in the same spot on the floor throughout the set.

## Common mistakes

- Letting hips drift too far forward
- Dropping into excessive shoulder extension
- Driving up with the legs instead of the arms
- Bending wrists excessively on the bench
- Cutting the bottom range short

## Form cues

- Stay close to bench
- Press through the palms
- Keep shoulders down
- Heels stay in place
- Straighten arms fully

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Weight plates**: [Plate Curl to Press with Triceps Extension](https://seto.fit/exercises/plate-curl-to-press-with-triceps-extension/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Floor Triceps Dip](https://seto.fit/exercises/floor-triceps-dip/) — 30% of bodyweight
- Easier: [Seated Dip Machine](https://seto.fit/exercises/seated-dip-machine/) — Beginner
- **This exercise: Bench Dip with Leg Curl — 40% of bodyweight**
- Harder: [Bench Dip](https://seto.fit/exercises/bench-dip/) — 45% of bodyweight
- Harder: [Chest Dip](https://seto.fit/exercises/chest-dip/) — 100% of bodyweight

## Quick answers

### What muscles does the Bench Dip with Leg Curl work?

Primary: Triceps 9/10. Also works: Front delts 6/10, Lower chest 5/10.

### When should I do the Bench Dip with Leg Curl in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Bench Dip with Leg Curl?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Bench Dip with Leg Curl?

Weight plates: Plate Curl to Press with Triceps Extension.

### What is an easier version of the Bench Dip with Leg Curl?

Seated Dip Machine (Beginner), Floor Triceps Dip (30% of bodyweight).

### What is a harder version of the Bench Dip with Leg Curl?

Bench Dip (45% of bodyweight), Chest Dip (100% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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