Dumbbell Bench Dip with Legs Elevated

Elevate your dumbbell bench dips by placing a dumbbell on your lap and your feet on an elevated surface to build triceps strength and endurance.

AdvancedUpper Arms Dumbbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Dumbbell Bench Dip with Legs Elevated

Compound

Bench Dip with legs on bench

Upper Arms · Triceps Brachii · Body weight

Intermediate

Isolation

Dumbbell Seated Bench Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Compound

Dumbbell Bench Dip

Upper Arms · Dumbbell

Intermediate

Description

A challenging dip exercise performed on a bench with a dumbbell placed on your lap and your legs elevated for added difficulty.

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How to do Dumbbell Bench Dip with Legs Elevated

01
Setup
Place two sturdy benches parallel to each other, about 3-4 feet apart, with one bench for your hands and the other for your heels.
02
Setup
Sit on the edge of one bench and place your hands shoulder-width apart, gripping the edge with your fingers pointing forward.
03
Setup
Elevate your feet onto the second bench, keeping your legs straight, and carefully place a dumbbell across your upper thighs/lap.
04
Slowly lower your body by bending your elbows, keeping them pointing straight back, until your upper arms are parallel to the floor or slightly below.
05
Push through your palms to extend your elbows and raise your body back to the starting position, squeezing your triceps at the top.
06
Inhale as you lower your body and exhale forcefully as you push back up, maintaining control throughout the movement.

Tips

Keep your elbows tucked close to your body and pointing straight back throughout the movement to maximize triceps engagement and protect your shoulders.
Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to increase muscle time under tension and improve strength gains.
Maintain a tight core and straight back to prevent your hips from sagging and to provide a stable base for the movement.
Ensure a full range of motion by lowering until your triceps are fully stretched, but avoid going so deep that it causes shoulder discomfort.

Common mistakes

Flaring your elbows out to the sides places undue stress on your shoulder joints; keep them tucked in and pointing backward.
Failing to achieve sufficient depth limits triceps activation, while going too deep can overstretch the shoulder capsule; aim for upper arms parallel to the floor.
Using momentum or bouncing at the bottom reduces triceps work; perform each repetition with controlled, deliberate movement.

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Questions

Is Dumbbell Bench Dip with Legs Elevated good for beginners?

Dumbbell Bench Dip with Legs Elevated is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Bench Dip with Legs Elevated?

You need Dumbbell to perform Dumbbell Bench Dip with Legs Elevated. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Bench Dip with Legs Elevated?

Keep your elbows tucked close to your body and pointing straight back throughout the movement to maximize triceps engagement and protect your shoulders. Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to increase muscle time under tension and improve strength gains. Maintain a tight core and straight back to prevent your hips from sagging and to provide a stable base for the movement. Ensure a full range of motion by lowering until your triceps are fully stretched, but avoid going so deep that it causes shoulder discomfort.

What are common mistakes when doing Dumbbell Bench Dip with Legs Elevated?

Flaring your elbows out to the sides places undue stress on your shoulder joints; keep them tucked in and pointing backward. Failing to achieve sufficient depth limits triceps activation, while going too deep can overstretch the shoulder capsule; aim for upper arms parallel to the floor. Using momentum or bouncing at the bottom reduces triceps work; perform each repetition with controlled, deliberate movement.