One Arm Dip

Advanced

Triceps

Body Weight

Chasing lockout strength and arm thickness? One Arm Dip uses pure bodyweight leverage to get there.

How to do One Arm Dip

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.

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One Arm Dip Sets and Reps by Goal

Strength

5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Change leverage or elevation before you add load.

Hypertrophy

4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily.

Endurance

4 sets of 40 seconds of unbroken work with 30 seconds of rest. Add reps first, then slow the lowering phase.

Common One Arm Dip Mistakes

Shortening the range as soon as the set gets hard

End the set on the last full-range rep instead of grinding out halves.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Grinding heavy singles when the plan called for quality reps

Hold the prescribed effort so the rest of the week stays trainable.

Easier and Harder Than One Arm Dip

Easier progression

Ez Bar French Press On Exercise Ball

Swap One Arm Dip For

Cable Standing Reverse Grip One Arm Overhead Tricep Extension

Dumbbell Standing Bent Over One Arm Triceps Extension

Smith Machine Incline Tricep Extension

One Arm Dip — Frequently Asked Questions

How do you do the One Arm Dip?

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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the One Arm Dip work?

The One Arm Dip primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.

How many sets and reps of the One Arm Dip should I do?

For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the One Arm Dip good for beginners?

Not usually. The One Arm Dip is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the One Arm Dip?

Try the Cable Standing Reverse Grip One Arm Overhead Tricep Extension, Dumbbell Standing Bent Over One Arm Triceps Extension or the Smith Machine Incline Tricep Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.