One-Arm Dip

Body region

• Arms
• Chest
• Shoulders

Muscles

Main

• Deltoid
• Pectoralis Major
• Triceps

Helps

• Coracobrachialis

Holds

• Serratus Anterior
• Trapezius
• Latissimus Dorsi
• Rectus Abdominis
• External Oblique
• Internal Oblique

Equipment

• Dip Bars

Technique

1. Support yourself on one hand on a dip bar, with the free arm held out to the side for balance.
2. Keep the body vertical and the legs together or slightly apart for balance.
3. Lower under control until the upper arm is about parallel to the floor.
4. Press up to straight arm without twisting.

Cues

• Only attempt after you can do many strict regular dips.
• Use a spotter or stand on a low box for assistance.

Common mistakes

• Attempting it without enough base strength, which can injure the shoulder, elbow or chest tendons.
• Dropping too deep or bouncing at the bottom.
• Rotating the body toward the free arm.

Alternatives

• Dip
• Weighted Dip