Exercise guide
One Arm Dip
- Intermediate
- Compound
- Rep-based
- Shoulders
- Upper arms
- Waist
The One Arm Dip is an elite-level unilateral pressing movement that develops extreme triceps strength, chest density, and shoulder stability. It requires significant core tension to manage the rotational forces and offset body weight.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Position yourself at a dip station, gripping one bar firmly with your working hand using a neutral grip.
- Place your non-working hand behind your back or lightly touch the bar with one finger for initial balance.
- Lift your legs off the ground, crossing your ankles and squeezing your glutes to create a rigid 'hollow body' position.
- Depress your shoulder blade, pulling it away from your ear to create a stable base for the joint.
How to do it
- Inhale and lower your body with control by bending the elbow, keeping it tucked close to your ribs to protect the shoulder.
- Continue the descent until your upper arm is parallel to the floor or you feel a deep stretch in the pectoral.
- Exhale forcefully and drive through the palm of your hand to push back up to the starting position.
- Complete the movement by fully extending the arm and locking out the elbow at the top before repeating.
Form checklist
- Keep the working shoulder packed down; do not let it shrug or round forward.
- Maintain a rigid core to prevent your torso from twisting toward the unsupported side.
- Ensure the elbow tracks directly backward rather than flaring out to the side.
- Control the eccentric (lowering) phase for at least 2-3 seconds to maintain joint integrity.
Pro tips
- Squeeze the bar as hard as possible to engage the rotator cuff and improve shoulder stability through irradiation.
- Lean your torso slightly forward to shift more load onto the pectorals, or stay more upright to isolate the triceps.
- Focus on keeping your center of mass directly under the working hand to minimize lateral swinging.
Make it harder
- Add a 2-second pause at the bottom of the rep to remove all elastic energy and momentum.
- Perform the movement on a gymnastic ring to significantly increase the stability demand on the shoulder and core.
Frequently asked
- What muscles does the one arm dip work?
- The one arm dip primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the one arm dip?
- The one arm dip requires no equipment — just your body weight.
- Is the one arm dip good for beginners?
- The one arm dip is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.