Dip and Leg Raise Machine Exercises

A dip and leg raise machine allows you to do body weight exercises that target your upper body. You can do leg raises for your abdominal muscles and dips for your chest, triceps and shoulder muscles. Although the dip and leg raise machine limits your choice of exercises, it does allow you to do different variations of these exercises.


A dip and leg raise machine has a basic design. A metal frame supports two horizontal bars with arm pads, which is where you rest your forearms when you do the leg raise exercise. A back pad hangs between the two horizontal bars to support your back. Two dip handles extend from the horizontal bars. Most dip and leg raise machines have foot posts at the bottom of the machine to help you lift yourself up to the horizontal bars.


Use the dip handles to do the dip exercise. Hoist yourself up and suspend your body between the handles. Start with your arms fully extended; bend your knees and cross your ankles if desired. Lower your body by bending your elbows directly behind you. They should not flare out to the sides. Stop when your upper arms are about parallel to the floor and push yourself back up, straightening your arms. The basic dip exercise targets your triceps muscles with your chest and shoulders assisting. Lean forward slightly to target your chest muscles more.

Leg Raises

The leg raise is an advanced abdominal exercise. Hoist yourself onto the dip and leg raise machine and rest your forearms on the arm pads. Position your back firmly against the backrest. Hang vertical to the floor with your legs directly below you. Exhale and pull your knees up and in toward your chest. Allow your hips to pull off the back pad as you pull your knees all the way up. Inhale and slowly lower all the way back to a hanging position. The straight-leg raise is a more difficult version of this exercise. Keep your legs straight and lift them until they are almost perpendicular to the floor, with your knees a couple inches in front of your chest.


The dip and leg raise are challenging, advanced body weight exercises and are not for beginner lifters. Make sure you have adequate upper body and core strength to do these exercises properly before using the dip and leg raise machine. Consult your physician before starting an exercise program. Some dip and leg raise machines also include a pullup bar. You can do wide and narrow grip pullups, as well as chinups.

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