Target Muscle

    Triceps

    Equipment

    Body Weight

    Difficulty

    Advanced

    Category

    Strength

    ArmsBody Weight

    Single Arm Dip

    The one arm dip is a challenging bodyweight exercise that targets the tricep, with secondary emphasis on the chest and shoulders. It requires significant upper body strength, balance, and coordination, as you support your body weight with one arm while performing the dip motion.

    Also Works

    ChestShoulders

    How to Perform

    1. 1

      Stand facing away from a bench or chair, with your feet shoulder-width apart.

    2. 2

      Place one hand on the bench or chair behind you, fingers pointing towards your body.

    3. 3

      Extend your legs out in front of you, keeping your heels on the ground.

    4. 4

      Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.

    5. 5

      Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.

    6. 6

      Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Triceps Exercises

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