one arm dip
one arm dip is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Stand facing away from a bench or chair, with your feet shoulder-width apart.
Step 2
Place one hand on the bench or chair behind you, fingers pointing towards your body.
Step 3
Extend your legs out in front of you, keeping your heels on the ground.
Step 4
Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
Step 5
Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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