Pick a muscle group or browse all exercises — with instructions, tips, and common mistakes for every movement.
Select Muscle
Click a muscle to browse
Browse by Muscle Group
Browse by Equipment
Browse by Training Style
Quick Start — Workout Splits
Pre-made Dumbbell Workouts
Muscle Group
Equipment
Movement Type
✕ Clear all filters
⌕
0 Exercises
📋 Save as Workout
Clear
◈
Select an exercise to preview
Bench Triceps Dip Leg Curls
Similar Exercises
Exercise Ball Leg Curl
Stability Ball · Pull
B
Exercise Ball One Legged Diagonal Kick Hamstring Curl
Stability Ball · Pull
B
Exercise Ball Seated Hamstring Stretch
Stability Ball · Mobility/Flexibility
B
Band Kneeling Rear Kick
Resistance Band · Squat
B
Band Pullthrough
Resistance Band · Squat
B
Band Standing Leg Curl
Resistance Band · Pull
B
Resistance Band Clam
Resistance Band · Squat
B
Resistance Band Kneeling Leg Half Circle
Resistance Band · Squat
B
Home ›
Hamstrings ›
Bench Triceps Dip Leg Curls
Bench Triceps Dip Leg Curls
HamstringsBenchPushStrength
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Grip the parallel bars and straighten your arms to start position.
2
Lean slightly forward to shift emphasis to the chest.
3
Lower yourself until your upper arms are roughly parallel to the floor.
4
Push back up through your palms, focusing on squeezing the chest.
5
Don't lock your elbows at the top — keep slight tension.
Pro Tips
Slow the eccentric down to 3-4 seconds — it puts more stress on the bicep for the same weight.
Full extension at the bottom gives a better stretch and activates more muscle fibers.
Try a slight forward lean at the start — it pre-stretches the bicep for greater activation.
Overview
The Bench Triceps Dip Leg Curls is a triceps exercise using a bench that directly targets the triceps, with Chest picking up the supporting work. It builds both strength and muscle density through a controlled range of motion.
Muscles Worked
Triceps
75%
Chest
42%
Shoulders
32%
Common Mistakes
Flaring the elbows out to 90 degrees — brings the shoulder into a vulnerable position.
Bouncing the bar or weight off the chest to get the next rep.
Lifting the hips off the bench — if you need to do that, the weight is too heavy.
About Training Your Hamstrings
The hamstrings run down the back of the thigh and perform two jobs: bending the knee and extending the hip. Strong hamstrings balance the quads, protect the knee, and are essential for sprinting and powerful hip extension.
Train them with two movement types. Knee-flexion work — lying and seated leg curls — targets the hamstrings directly, while hip-hinge movements like the Romanian deadlift, good morning, and Nordic curl load them through a powerful stretch. Combining both builds fuller, more resilient hamstrings than curls alone.
On hinges, push the hips back with a flat back and feel the stretch rather than rounding the spine. A slow lowering phase dramatically increases the training effect.
