The one arm dip is a challenging bodyweight exercise that targets the triceps, 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.
Quick Facts
How to Do One Arm Dip
Follow these step-by-step instructions to perform One Arm Dip with proper form and technique.
- 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.
Muscles Worked
Understanding which muscles One Arm Dip targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of One Arm Dip
Incorporating One Arm Dip into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Triceps Development: One Arm Dip directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like One Arm Dip build real-world strength that transfers to daily activities and athletic performance.
- Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
- Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.
Safety Tips and Precautions
Performing One Arm Dip safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing One Arm Dip, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with One Arm Dip, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.