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One Arm Dip
Muscles involved
The one arm dip trains each triceps on its own. It builds unilateral strength and shoulder stability.
How to do it
- Sit on the floor with one hand supported behind your body and your legs extended.
- Elevate your hip and bend the elbow of the supporting arm.
- Pause for a moment at the bottom without sinking your shoulder.
- Push to go up and repeat, then change sides.
Equipment required
Muscles worked
Tips
- Use one hand to assist you if necessary. - Lower in a controlled manner, without sinking your shoulder. - Keep your hips elevated.
Difficulty
IntermedioFrequently asked questions
One Arm Dip: which muscles does it work?
One Arm Dip mainly works: Chest, Triceps. It also involves: Pectoralis major sternal head, Pectoralis major clavicular head, Triceps brachii, Quadriceps, Latissimus dorsi.
What is One Arm Dip good for?
The one arm dip trains each triceps on its own. It builds unilateral strength and shoulder stability.
How do you do One Arm Dip with proper form?
- Use one hand to assist you if necessary. - Lower in a controlled manner, without sinking your shoulder. - Keep your hips elevated.
Similar exercises
Variations and complementary movements
