One-Arm Dip
The bench dip on one arm: seated on the edge, one hand beside the hip carries the dip while the other reaches forward and one leg stays straight out.
How to do it
Setup
Seated on a bench edge, one hand beside the hip, the other arm straight ahead, one leg out straight and the other foot on the floor.
Steps
- Slide the hips off the bench and bend the working elbow to lower them.
- Keep the elbow pointing back and the reaching arm up for balance.
- Press back up to a straight arm; switch sides after the set.
Common mistakes
Pushing off the planted foot: the leg only steadies you; the arm lifts. Dropping deep on one arm: stop when the upper arm is level with the floor. Twisting toward the working side: shoulders square to the front.
Breathing
Inhale down, exhale on the press.
