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One Arm Dip

Learn how to properly perform the One Arm Dip with this complete demonstration video.

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What is the One Arm Dip?

The one arm dip is an advanced exercise primarily targeting the triceps, while also strengthening the shoulders and chest. This exercise requires balance and significant strength, ideal for athletes looking to intensify their training.

How to properly perform the One Arm Dip

  1. Place one hand on a parallel bar or stable support at waist height or slightly lower.
  2. Hold your body upright with the arm extended, legs crossed or hanging as preferred.
  3. Slowly lower your body by bending your elbow until your arm is at approximately 90 degrees.
  4. Keep your torso upright and engage your chest, shoulder, and triceps muscles throughout the movement.
  5. Push yourself back up until your arm is fully extended.
  6. Repeat for the desired number of reps then switch arms.

Targeted muscles and equipment

Primary muscle
Secondary muscle(s)
Discipline
  • Calisthenics
  • Strength training
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Triceps:

Extensions triceps en prise inversée à la poulie hauteKickback - Extensions des triceps assisDips à la machine assistés à genoux

Explore more exercises with Bench, Box or other exercises for Triceps.

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