One Arm Dip

Position yourself on parallel bars or a sturdy dip station with one hand gripping the bar and the other arm kept free or lightly assisting for balance if needed. Extend your legs forward slightly and keep your torso upright with your core tightly engaged. Slowly lower your body by bending the elbow of the working arm, keeping it close to your body and maintaining control throughout the descent. Go down until your shoulder is near elbow level or slightly below, depending on your mobility and strength. Pause briefly at the bottom. Press through your palm to extend your elbow and return to the starting position, keeping your body stable and avoiding twisting or swinging. Repeat for the desired reps, then switch sides.

Track This Exercise in the App

Log your one arm dip sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.