Weighted Single-leg Dip
Muscle Groups: Triceps
Weighted Single-leg Dip focuses on Triceps, with Abs, Shoulders, Quads, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Single-leg Dip with proper form and technique.
- 1
Stand on one leg with your knee slightly bent, holding a dumbbell in the opposite hand at shoulder height.
- 2
Lower your body by bending your knee and elbow to dip down while keeping your back straight.
- 3
Push through your heel to stand back up, fully extending your leg and arm.
- 4
Repeat the movement before switching legs.
Tips for Success
These tips will help you perform Weighted Single-leg Dip safely and effectively while maintaining proper form.
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Keep your core tight to maintain balance and protect your back.
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Avoid leaning too far forward; keep your upper body upright throughout the dip.
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Make sure your knee stays behind your toes to prevent strain on the joint.
Secondary Muscles
While Weighted Single-leg Dip primarily targets Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Shoulders, Quads, Hips . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Single-leg Dip, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Single-leg Dip, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
