How to do the Bench Dip with Leg Curl
- Sit on a bench's edge, placing your hands beside your hips.
- Slide your hips forward and straighten your legs, heels on the floor.
- Bend your elbows and knees to lower until your elbows reach about 90 degrees.
- Press back up, straightening your arms and legs together.
Full technique — 7 steps
- Sit on the edge of a bench and place your hands beside your hips on the edge.
- Slide your hips off the bench and straighten your legs in front, heels on the floor.
- Support your weight with arms straight, keeping your back close to the bench.
- Bend your elbows to lower your hips, letting your knees bend as your hips drop.
- Descend until your elbows reach roughly 90 degrees or shoulder position becomes uncomfortable.
- Press through your palms and straighten your legs as you rise back to the top.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Weight plates
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
- Easier Seated Dip Machine
- This exercise Bench Dip with Leg Curl
- Harder Bench Dip
- Harder Chest Dip
Too hard for now? Start with the Seated Dip Machine.
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).
