Muscles worked
triceps, chest, shoulders
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one arm dip
- Body part
- upper arms
- Equipment
- body weight
- Target muscle
- triceps
- Muscle group
- chest
How to perform it
- 1
Stand facing away from a bench or chair, with your feet shoulder-width apart.
- 2
Place one hand on the bench or chair behind you, fingers pointing towards your body.
- 3
Extend your legs out in front of you, keeping your heels on the ground.
- 4
Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
- 5
Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
- 6
Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.
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