TETSUOne Arm Dip
The One Arm Dip is a bodyweight exercise for the upper arms that primarily targets the triceps, with the chest and shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
tricepsupper arms
chestshoulders
body weight
How to do the One Arm Dip
- Stand facing away from a bench or chair, with your feet shoulder-width apart.
- Place one hand on the bench or chair behind you, fingers pointing towards your body.
- Extend your legs out in front of you, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
- Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.
Common questions
What muscles does the One Arm Dip work?
The One Arm Dip primarily targets the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the One Arm Dip?
None. The One Arm Dip uses your body weight only, so you can do it anywhere.
How many sets and reps of the One Arm Dip should I do?
3 to 4 sets of 10 to 15 controlled reps of the One Arm Dip suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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