Upper Arms Exercise · Body Weight
One Arm Dip
The one-arm dip animation shows one hand supporting the body on a bench while the extended legs remain off the floor. It is a demanding balance and support variation. A two-hand bench dip with the feet on the floor is a different setup; the old heels-on-floor instruction did not match this demonstration.
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- Upper Arms
- Equipment
- Body Weight
- Target
- Triceps
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the One Arm Dip
- Review the unsupported-leg position in the animation with a qualified coach before attempting this variation.
- Check that the bench is stable and that there is clear space around the supporting arm and legs.
- Establish a secure one-hand support only if you can already control that position; the animation keeps the legs raised rather than resting the heels on the floor.
- The supporting elbow bends and straightens through a small controlled range. Do not force a deep lowering position.
- End the attempt if support or balance changes; use an individually appropriate supported alternative instead of continuing through pain.
Demonstration scope
The animation is a movement reference, not a readiness test. No recommended load, repetition target or claim of shoulder safety follows from its appearance.
Quick Exercise Facts
Practice and progression
This unsupported one-arm variation requires individual readiness assessment. No universal strength, hypertrophy or repetition prescription is supplied.
Technique & Form Tips
Removing both foot support and one hand concentrates the support and balance demands. This is not interchangeable with a two-hand, feet-supported bench dip.
Common Mistakes to Avoid
- Treating the demo as a beginner dip: The animation removes foot support and one hand. Obtain individual coaching rather than copying it as an ordinary bench dip.
- Unstable bench or excessive depth: Use secure support and a controllable range; stop if the bench shifts or the shoulder is uncomfortable.
How to Breathe During This Exercise
Breathe continuously during supported practice; do not prolong a breath hold to compensate for an unstable position.
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Comfort and Control
Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The One Arm Dip mainly targets your Triceps, with your Chest helping support the movement, along with your Shoulders.
More Upper Arms Exercises
Assisted Standing Triceps Extension (with Towel)
Assisted Triceps Dip (kneeling)
Band Alternating Biceps Curl
Band Close-Grip Push-Up
Band Concentration Curl
Band One Arm Overhead Biceps Curl
More Triceps Exercises
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Barbell Decline Close Grip To Skull Press
Barbell Incline Close Grip Bench Press
Barbell Incline Reverse-Grip Press
Barbell Jm Bench Press
FAQ
- What muscles does the One Arm Dip work?
- The One Arm Dip mainly works your triceps. It also helps strengthen your chest and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the One Arm Dip?
- You do the One Arm Dip with Stable bench and qualified supervision for the unsupported one-arm variation. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the One Arm Dip?
- One mistake to watch for is treating the demo as a beginner dip: The animation removes foot support and one hand. Obtain individual coaching rather than copying it as an ordinary bench dip.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the One Arm Dip?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.