Intermediate
ONE ARM DIP
Upper arms
Body Part
Triceps
Target Muscle
Body weight
Equipment
Intermediate
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand facing away from a bench or chair, with your feet shoulder-width apart.
2
Step:2 Place one hand on the bench or chair behind you, fingers pointing towards your body.
3
Step:3 Extend your legs out in front of you, keeping your heels on the ground.
4
Step:4 Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
5
Step:5 Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
