Single-Arm Dip
The Single-Arm Dip mainly works the triceps, with help from the shoulders and chest. You'll need: exercise bench.
Required Equipment
Single-Arm Dip Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
How to do the Single-Arm Dip
Sit on the edge of a flat bench with your hands placed firmly beside your hips and your fingers pointing forward.
Extend one arm completely while keeping the other arm placed safely by your side, and extend your legs straight out in front of you with your heels on the floor.
Slide your hips forward off the bench and support your body weight primarily on your working arm.
Inhale as you slowly bend your working elbow to lower your hips straight down toward the floor.
Exhale as you press firmly through your palm to extend your arm and return to the starting position.
Single-Arm Dip FAQs
What muscles does the Single-Arm Dip work?
The Single-Arm Dip mainly works the triceps, with help from the shoulders and chest. The main muscles are the triceps brachii.
What equipment do you need for the Single-Arm Dip?
Exercise bench.
What workout day should the Single-Arm Dip go on?
It belongs on push day in a push/pull/legs routine.
Training calculators
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