One Arm Dip

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.

Losing tension in the core or lower back partway through the movement — because One Arm Dip loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Triceps and stresses the shoulder joint.

Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.

Attempting this exercise before building sufficient base strength and control — it has a low margin for error, so technique breakdown under fatigue is a common cause of injury.