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
Sit on the edge of a sturdy bench or chair, placing your hands shoulder-width apart on the bench beside your hips, with fingers pointing forward.
- 2
Extend one leg straight out in front of you, keeping your heel on the floor or slightly elevated.
- 3
Bend your other knee, placing your foot flat on the floor, and position a dumbbell across your lap on the thigh of this bent leg.
- 4
Lift your hips off the bench, supporting your body weight with your arms and the heel of your extended leg, ensuring your core is engaged.
- 5
Slowly lower your body by bending your elbows straight back, keeping them close to your sides.
- 6
Continue lowering until your upper arms are parallel to the floor or your shoulders are slightly below your elbows.
- 7
Push through your hands to extend your arms, driving your body back up to the starting position.
- 8
Fully extend your arms at the top, maintaining control throughout the movement.
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.
