One-Arm Single-Leg Bench Dips
Overview
How to do it
- 1
Sit on the edge of a flat bench with your legs extended in front of you and hands resting on the bench just outside your hips.
- 2
Raise one leg off the floor and keep it straight.
- 3
Put your opposite hand behind you on the bench and lift your hips away from the surface, supporting your body with that arm and your grounded heel.
- 4
Bend the working elbow and lower your body while keeping your back close to the bench.
- 5
Descend until your elbow reaches a 90-degree angle or goes as low as your mobility allows.
- 6
Drive through your palm to come back to the starting position.
- 7
Complete the target reps, then change sides to keep the training balanced.
Form tips & common mistakes
Stay upright and keep your torso near the bench to help limit shoulder stress.
Keep your core braced the entire time to steady your body and stop twisting.
Move down under control and stay smooth, especially on the way back up.
Keep the non-working leg fully extended to make balance harder and increase core engagement.
Keep your elbow tucked in rather than letting it flare out during the dip.
Benefits
Maximizes triceps activation: Using one arm increases the load per side, encouraging greater muscle recruitment in the triceps.
Improves unilateral upper body strength: Each side works independently, addressing imbalances and enhancing joint control.
Challenges core stability and control: Lifting one leg forces the core to stabilize your body and resist rotation.
Develops shoulder stability and coordination: The instability of the position promotes shoulder joint integrity and motor control.
Minimal equipment needed: All you need is a sturdy bench or elevated surface to perform the movement anywhere.
Supports advanced calisthenics strength goals: Builds body awareness, strength, and mobility helpful for progressing to higher-level dips and push movements.
Engages full-body coordination: While the primary focus is the triceps, your legs, glutes, and obliques help maintain control throughout.
Muscles worked
Triceps
Anterior Deltoid، Pectoralis Major، Latissimus Dorsi
Biceps Brachii
Scapular Stabilizers، Quadriceps، Rectus Abdominis، Obliques، Gluteus Maximus، Quadratus Lumborum
Alternatives & variations
Frequently asked questions
Is this exercise suitable for beginners?
No, it’s a highly advanced variation. Beginners should master standard bench dips and then progress through intermediate versions before attempting this.
What if I feel shoulder discomfort?
Check your form. Keep your torso close to the bench and do not let the elbow flare. Discomfort may signal poor alignment or the need for a regression.
Can I modify this exercise?
Yes. Keep both legs down but use one arm, or keep both arms but lift one leg to gradually work up to this full variation.
How often should I include this?
Once or twice a week is enough if you already train upper body strength. Allow rest days between heavy triceps sessions.