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Triceps
One Arm Dip
The one arm dip is a tough bodyweight exercise for your triceps, chest, and shoulders. You must support your whole body with just one arm, which takes a lot of strength, balance, and control.
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How to Perform
- 1Stand with your back to a sturdy bench or chair and feet shoulder-width apart.
- 2Place one hand on the edge of the seat behind you, with your fingers pointing toward your back.
- 3Stretch your legs out straight in front of you, resting on your heels.
- 4Bend your elbow to slowly lower your body toward the floor, keeping your back very close to the bench.
- 5Stop for a second at the bottom.
- 6Push down hard with your hand to straighten your arm and lift yourself back up.
- 7Do this for the number of times you want, then switch to the other arm.
Exercise Info
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