One Arm Dip

Setup

1. 01Set up on a single sturdy bar or the edge of a stable surface at hip height.
2. 02Grip with one hand directly under the shoulder and lock the arm at the start.
3. 03Keep the free arm out for balance or held against the body.
4. 04Brace the whole trunk to resist twisting before lowering.

Execution

1. 01Lower the body by bending the working elbow, keeping it tracking back.
2. 02Descend only as deep as you can control without the torso rotating.
3. 03Press back up to full lockout through the one arm.
4. 04Reset balance at the top before the next rep.

Checkpoints

• -Shoulders stay level; the torso does not corkscrew.
• -The working elbow points back, not out.
• -Depth is earned gradually, not forced on day one.
• -The supporting structure is completely stable.

Common mistakes

• -Attempting it before owning strict two-arm dips for high reps.
• -Letting the body swing or rotate to cheat the press.
• -Dropping into full depth without the strength to reverse it.
• -Shrugging the working shoulder into the ear under load.