One Arm Dip
Description
The one-arm dip performs a bench dip using only one arm, with the other behind the back or at the side. It is an advanced unilateral pressing exercise that builds extreme tricep strength and shoulder stability per arm.
Equipment Required
One Arm Dip Instructions
- Sit on the edge of a bench. Place your right hand on the bench beside your hip.
- Place your left hand behind your back or at your side.
- Extend your legs forward. Support your weight on your right arm.
- Lower your body by bending your right elbow.
- Descend until your right elbow is at about 90 degrees.
- Press back up using only your right arm.
- Complete reps, then switch arms.
- This is very advanced. Start with two-arm dips first. Aim for 3 to 6 reps.
One Arm Dip Form & Visual
One Arm Dip Benefits
- Builds extreme unilateral tricep strength
- Advanced pressing exercise
- Develops shoulder stability per arm
- No equipment beyond a bench
- Impressive bodyweight skill
- Exposes left-right imbalances
One Arm Dip Muscles Worked
- Triceps brachii (heavy)
- Anterior deltoid
- Pectoralis major (lower)
- Core (anti-rotation)
