tricepsbody weight
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
triceps
Secondary muscles
chestshoulders
Primary body parts
triceps
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.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.