One Arm Dip

One Arm Dip

The One Arm Dip is a challenging exercise that targets your triceps, shoulders, and core muscles. It is a great exercise for building upper body strength and stability. By focusing on one arm at a time, you isolate and engage the muscles in a unique and effective way. To perform the One Arm Dip, you will need a dip bar or a sturdy surface that can support your body weight. Start by positioning yourself with one hand on the bar and the other hand either by your side or extended out in front of you for balance. Your legs should be straight and extended in front of you, with your heels touching the floor. The key to this exercise is maintaining proper form throughout the movement. Keep your core engaged, shoulders down and back, and chest lifted. Slowly lower yourself down by bending your elbow, always maintaining control and not allowing your shoulder to dip below your elbow. Pause briefly at the bottom, then push through your triceps to lift yourself back up to the starting position. To make this exercise more challenging, you can elevate your feet on a bench or step, or use a weighted vest or belt to add resistance. As with any exercise, it's important to start with a weight or difficulty level that is appropriate for your fitness level and gradually progress as you become stronger. Incorporating the One Arm Dip into your workout routine can help you achieve stronger and more defined arms, as well as improve overall upper body strength. Remember to always warm up properly before performing any exercise and listen to your body to avoid any potential injuries. Keep consistent with your workouts and challenge yourself progressively for optimal results.


  • Stand facing away from a bench or chair with your feet shoulder-width apart.
  • Place one hand on the bench or chair, fingers facing forward.
  • Extend your legs forward and keep your heels on the ground.
  • Bend your elbow and lower your body towards the floor, keeping your back close to the bench or chair.
  • Lower yourself until your elbow is at a 90-degree angle, or until your shoulder is parallel to the floor.
  • Push your body back up to the starting position, straightening your arm.
  • Repeat the exercise for the desired number of repetitions, then switch to the other arm.

Tips & Tricks

  • Make sure to engage your core muscles to maintain stability throughout the exercise.
  • Focus on keeping your chest open and shoulders down to avoid unnecessary strain on the upper body.
  • Gradually increase the depth of the dip as you build strength, but always listen to your body and avoid excessive strain.
  • In addition to the triceps, the one arm dip also targets the shoulders and chest. Be mindful of maintaining proper form to fully engage these muscles.
  • If you find it difficult to perform the exercise with one arm, start by practicing with both arms until you build enough strength.
  • It's important to warm up and stretch your upper body before attempting one arm dips to prevent injury and enhance performance.
  • Pay attention to your breathing throughout the exercise. Exhale as you push yourself up and inhale as you lower your body down.
  • To achieve maximum benefits, incorporate one arm dips into a well-rounded workout routine that includes other compound exercises for the upper body.
  • Consider using a dip bar or parallel bars for better stability and support while performing one arm dips.
  • Rest and recover adequately between sets to allow your muscles to rebuild and grow stronger.


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