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
Stand facing away from a bench or chair, with your feet shoulder-width apart.
2
Place one hand on the bench or chair behind you, fingers pointing towards your body.
3
Extend your legs out in front of you, keeping your heels on the ground.
4
Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
5
Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
6
Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.
Pro Tips
•Position your working hand directly under your shoulder for maximum stability and force transfer.
•Keep your legs extended but place one foot slightly in front of the other for balance.
•Lower yourself slowly (3-4 seconds) and don't go deeper than 90 degrees at the elbow to protect the shoulder.
Common Mistakes
•Placing the hand too far behind the body, which puts excessive stress on the shoulder joint.
•Using the legs to Pushup rather than relying on the tricep and chest to do the work.
•Flaring the elbow outward instead of keeping it tracking straight back.