How to do the One Arm Dip
One Arm Dip is an 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.
One Arm Dip demonstration · © GymiaFit
One Arm Dip at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
One Arm Dip step by step
- 1Stand facing away from a bench or chair, with your feet shoulder-width apart.
- 2Place one hand on the bench or chair behind you, fingers pointing towards your body.
- 3Extend your legs out in front of you, keeping your heels on the ground.
- 4Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
- 5Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
- 6Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.
One Arm Dip — questions
What muscles does the One Arm Dip work?
The One Arm Dip primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the One Arm Dip?
None — the One Arm Dip uses your bodyweight only, so it works at home with nothing but floor space.
Is the One Arm Dip suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the One Arm Dip?
Bench Dip (knees Bent), Bench Dip On Floor, Elbow Dips train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the One Arm Dip demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.