One Arm Dip

One Arm Dip


This exercise involves using one arm to lower and raise your body weight while holding onto a dip bar or other stable surface. It primarily targets the triceps, chest, and shoulders, and can be modified to increase or decrease difficulty.

Muscle Group

Equipment Required

One Arm Dip Instructions

  1. Find a sturdy surface to perform the exercise on, such as parallel bars or the edge of a bench.
  2. Place one hand on the surface and extend your legs out in front of you.
  3. Lower your body by bending your elbow, keeping your body close to the surface.
  4. Push yourself back up to the starting position by straightening your elbow.
  5. Repeat for desired number of reps, then switch to the other arm.

One Arm Dip Form & Visual

One Arm Dip

One Arm Dip Benefits

  • Targets triceps, chest, and shoulders
  • Improves upper body strength and stability
  • Can be done with minimal equipment (dip bar or parallel bars)
  • Allows for unilateral training, which can help correct muscle imbalances
  • Engages core muscles for added stability and balance

One Arm Dip Muscles Worked

  • Triceps
  • Chest
  • Shoulders
  • Core

One Arm Dip Variations & Alternatives

  • Weighted One Arm Dip
  • Assisted One Arm Dip
  • One Arm Dip with Resistance Band
  • One Arm Dip on Rings
  • One Arm Dip on Parallel Bars