Single Arm Bench Dip

In SetGrip: Bench Dip (Single Arm)

Secondary muscles
Pectorals, Delts
Body part
Upper Arms
Position
Supported
Laterality
Unilateral (one arm at a time)
Category
Strength

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Supporting the whole movement on one hand roughly doubles the load on the working triceps while your trunk fights the twist toward the free side. Stagger the feet wide for balance and expect only a few reps per arm even if two-arm bench dips are easy for you.

How to do the Single Arm Bench Dip

  1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
  2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
  3. Extend your legs out in front of you, keeping your heels on the ground.
  4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
  5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

Tip: Lock the elbows out with the shoulders pulled down and back, never shrugged up.

Muscles worked

Primary

Triceps · Arms

The triceps extend the elbow to lock out the top, and they take over completely when you stay upright with the elbows tucked.

Secondary

  • Pectorals — The lower chest gets loaded when you lean forward and let the elbows flare a bit, especially in the bottom stretch.
  • Delts — The front delts assist every rep and are the first thing to complain if you go too deep.

Common mistakes

  • Diving too deep — going far below the point where the upper arm is parallel to the floor stresses the front of the shoulder; stop when you feel a stretch across the chest and press back up.
  • Shoulders rolling forward — keep the shoulder blades pulled back and down, and stop the descent before they rotate forward.
  • Not choosing a target — leaning forward with elbows out hits the chest, while staying upright with elbows tucked hits the triceps; pick one and hold that position for the whole set.
  • Hands too far behind — this pushes the shoulders into a bad position; keep the hands close under the shoulders or use parallel bars instead.

Where it fits in a workout

Dips go early in a push session as a main pressing movement, or after bench press for extra chest and triceps volume. They superset naturally with pull-ups or chin-ups on the same station.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

Similar exercises

Without bodyweight

Easier and harder

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

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More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.