One Arm Dip
One Arm Dip Exercise Description
The One-Arm Dip is a demanding bodyweight press that primarily targets the triceps brachii while also involving the anterior deltoids, pectoralis major, and scapular stabilizers. Performed with one hand supporting the body on a bench or sturdy surface, it increases unilateral loading, challenging shoulder control, core bracing, and overall stability. The movement combines elbow extension with shoulder extension as you lower and press your body while keeping the torso close to the bench. Key technical themes include a neutral spine, shoulders depressed (away from the ears), and an elbow path that tracks mostly straight back to emphasize the triceps. Controlled depth and a vertical or near-vertical forearm help maintain efficient leverage and consistent joint alignment throughout the range of motion.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Latissimus Dorsi, Triceps Brachii - Long Head
- Stabilizing Muscles: External Obliques, Pectoralis Minor, Rhomboid Major, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Outer Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The One Arm Dip Exercise
‘- Sit on the edge of a sturdy bench. Place one hand beside your hip, fingers pointing forward, palm flat on the edge.
– Place heels on the floor hip-width apart with legs extended (or comfortable bend). Keep chest tall and ribs stacked over pelvis.
– Slide hips off the bench so your weight is supported by the working arm and your heels. Lightly place the free hand across your chest or on your hip.
– Set shoulders: draw them down and slightly back; keep neck long and torso close to the bench.
– Lower under control by bending the working elbow. Keep the forearm vertical and the elbow pointing mostly straight back.
– Descend to a comfortable depth—around upper arm parallel to the floor—while maintaining shoulder position and neutral spine.
– Press through the palm to extend the elbow and return to the start without forcefully locking the joint. Keep shoulders depressed.
– Maintain even pressure through the hand and heels; avoid shrugging, flaring the elbow wide, or drifting away from the bench.
– Repeat the same setup and execution on the other side.
One Arm Dip Tips
‘- Place your working hand beside your hip with fingers pointing forward and palm flat on the bench edge.
– Keep your chest tall with ribs stacked over your pelvis as you set up and move.
– Slide your hips just off the bench so your weight is supported by the working arm and your heels.
– Lightly rest your free hand across your chest or on your hip to avoid assisting with the movement.
– Draw your shoulders down and slightly back, keeping your neck long and torso close to the bench.
– Lower under control by bending the working elbow while keeping the forearm vertical.
– Aim your elbow mostly straight back rather than out to the side as you descend.
– Descend only to a comfortable depth, roughly until the upper arm is parallel to the floor, while keeping a neutral spine and stable shoulders.
– Press evenly through your palm to extend the elbow and return to the start without forcefully locking the joint.
– Keep your shoulders depressed and maintain even pressure through your hand and heels throughout the movement.
– Avoid shrugging, letting the elbow flare wide, or allowing your body to drift away from the bench.
– Repeat the same setup and execution on the other side for balanced training.
One Arm Dip Beginner Introduction
The One-Arm Dip, an advanced bodyweight pushing exercise, is built around a single working arm and a bench for support. It places a heavy load on the triceps while also engaging the front of the shoulders, chest, and the muscles that guide the shoulder blade. Because only one side carries most of the weight, the movement highlights balance, shoulder control, and a strong, steady midsection.
During the rep, the body stays close to the bench as the working elbow bends and straightens, combining motion at the elbow and shoulder. The spine remains long and natural, with the shoulders gently lowered away from the ears and the free arm resting against the body. A deliberate pace and a comfortable depth at the bottom place emphasis on strength through the back of the upper arm, while a roughly upright forearm encourages smooth force transfer through the wrist, elbow, and shoulder. This combination builds pressing strength with a strong sense of overall steadiness.