Exercises / Upper arms / One Arm Dip
One Arm Dip
One Arm Dip: step-by-step technique, the muscles it works and a demo clip. Equipment: body only.
- Equipmentbody only
- Body partupper arms
- Primary muscles
- triceps, chest
- Secondary muscles
- shoulders
How to do it
- 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.