One-Arm Dip Exercise Images
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One-Arm Dip
Target Muscles
Equipment Required
Exercise Type
Reps Only
How To Do
Sit on the edge of a bench with your legs extended and one hand gripping the bench beside your hip, the other arm extended for balance. Lower your body by bending your supporting elbow, keeping your back close to the bench, then press back up to the starting position. Keep your core engaged throughout the movement.
Step-by-Step Instructions
- Sit on the edge of a sturdy bench with your legs extended straight out in front of you and your heels resting on the floor.
- Place one hand on the bench beside your hip, fingers pointing forward, and extend your other arm straight out in front of you for balance.
- Slowly lower your body by bending your supporting elbow, keeping your back close to the bench and your core engaged.
- Lower yourself until your upper arm is roughly parallel to the floor or until you feel a stretch in your triceps.
- Push through your palm to straighten your arm and return to the starting position.
- Repeat for the desired number of repetitions, then switch arms and repeat on the other side.
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Frequently Asked Questions
- What muscles do One-Arm Dips work?
- One-Arm Dips primarily target the triceps, making them great for building arm strength and definition. They also engage the shoulders and abs as secondary muscles to help stabilize your body throughout the movement.
- Do I need special equipment to perform One-Arm Dips?
- You only need a sturdy bench for One-Arm Dips, but you can also use a step, box, or even a stable chair at home. The key is to ensure the surface is secure and won’t move during the exercise.
- Are One-Arm Dips suitable for beginners?
- One-Arm Dips can be challenging for beginners due to the increased load on one arm. If you're new to dips, start with regular two-arm bench dips before progressing to the one-arm variation to build strength and control.
- What are the most common mistakes to avoid with One-Arm Dips?
- Common mistakes include letting your shoulders hunch forward, dipping too far past your natural range of motion, and allowing your body to drift away from the bench. Keep your back close to the bench and move in a controlled manner to avoid strain.
- How many sets and reps should I do for One-Arm Dips?
- For strength and tone, aim for 3–4 sets of 8–12 reps per arm, resting 60–90 seconds between sets. Beginners can start with fewer reps and gradually increase as their triceps and core strength improve.
- How can I make One-Arm Dips safer?
- Always warm up your arms and shoulders before starting, and use a solid, non-slip bench or surface. Maintain proper form and avoid locking your elbow at the top to reduce joint stress.
- Are there variations of One-Arm Dips I can try?
- Yes, you can elevate your legs to increase difficulty, perform the exercise on parallel bars for more range of motion, or add weight in your lap to challenge your triceps further. Adjusting tempo or using isometric holds can also boost strength gains.