One Arm Dip

Description

How to Do One Arm Dip

1. 1
   Setup

   Stand in front of a dip station or parallel bars, placing one hand firmly on a bar with a neutral grip, fingers pointing forward.

2. 2
   Setup

   Position your body directly over the gripping hand, keeping your non-working arm extended out to the side for balance or holding onto your wrist for assistance.

3. 3

   Slowly lower your body by bending the elbow of your gripping arm, allowing your torso to descend until your shoulder is below your elbow. Inhale during this phase.

4. 4

   Drive upwards powerfully through your gripping hand, extending your elbow and pushing your body back to the starting position. Exhale as you push up.

Tips

• Start by practicing assisted one-arm dips, holding your non-working arm across your chest or using a resistance band for support.
• Maintain a slight forward lean in your torso throughout the movement to better engage the triceps and chest.
• Focus on keeping your core tight and stable to prevent your body from rotating or swinging during the dip.
• Control the eccentric (lowering) phase, taking 2-3 seconds to descend, which builds strength and improves muscle control.

Common Mistakes

• ×Swinging the body for momentum: To fix this, keep your core engaged and perform the movement slowly and controlled, especially during the lowering phase.
• ×Not going deep enough: Ensure your shoulder drops below your elbow at the bottom of the movement to achieve a full range of motion.
• ×Losing balance: Actively engage your core and use your non-working arm for counter-balance or light assistance until stability improves.