Animated GIF · Available via API
gif_boxOne Arm Dip
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
6.7
Force
push
One Arm Dip is a advanced multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
list_alt Step-by-Step Instructions
Stand facing away from a bench or chair, with your feet shoulder-width apart.
Place one hand on the bench or chair behind you, fingers pointing towards your body.
Extend your legs out in front of you, keeping your heels on the ground.
Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.
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