One Arm Dip Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Body weight
- Body Part
- Upper Arms
- Primary Muscle
- Triceps Brachii
- Secondary Muscles
- Levator Scapulae, Pectoralis Major, Quadriceps, Pectoralis Major Sternal Head, Latissimus Dorsi, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single Arm Dip
How to: One Arm Dip
- Find a sturdy surface, such as a bench or parallel bars.
- Place one hand on the surface and extend your legs out in front of you.
- Lower your body by bending the elbow of the hand on the surface.
- Keep your body upright and be careful not to let your hips sag.
- Push through your hand to return to the starting position.
Common Mistakes
- Not keeping the body aligned.
- Lowering too quickly and not controlling the movement.
- Not engaging the core, causing instability.
Modifications
- Perform with knees bent for less strain.
- Use a bench for support if required.
Tips
- Keep your body straight and avoid swinging.
- Lower yourself slowly for better muscle engagement.
- Use a stable surface to support your body for balance.
One Arm Dip Alternatives
Tags
triceps
upper arms
strength
body weight
depth
isolation