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All exercises

One arm dip

Advanced

One arm dip is a compound bodyweight exercise for the triceps, also working the chest and front delts.

Trained one side at a time.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Bodyweight
Type
Compound · Push
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Stand facing away from a bench or chair, with your feet shoulder-width apart.
  2. 2Place one hand on the bench or chair behind you, fingers pointing towards your body.
  3. 3Extend your legs out in front of you, keeping your heels on the ground.
  4. 4Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
  5. 5Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

What to do instead

  • Weighted triceps dip on high parallel barsWeight plate
  • Chest dipBodyweight
  • Reverse dipBodyweight
  • Three bench dipBodyweight
  • Impossible dipsBodyweight
  • Weighted three bench dipsWeight plate

Easier variations

  • Reverse dipBodyweight
  • Triceps dip (between benches)Bodyweight
  • Exercise ball dipOther
  • Weighted bench dipWeight plate

Harder variations

  • Weighted triceps dip on high parallel barsWeight plate
  • Weighted three bench dipsWeight plate
  • Weighted tricep dipsWeight plate
Logged today · 2 min restOne arm dip

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