1 Arm Dips

The 1 arm dips exercise will require a good level of upper body muscular strength and balance, and as such should only be performed by regular exercisers.

Adapt a secure position such as a suitable bench, placing just one hand down, palms facing forward, use your other arm to act like a tail, and aid your balance, as you perform the dip.


Smoothly lower yourself down to the floor, by bending your arm, taking the elbow back behind you, in order to help isolate the triceps muscle.

This exercise can be made harder by also lifting one leg off the floor throughout the movement, you may want to lift the leg the same or opposite side to your working arm, however avoid trunk rotation, especially during the lifting phase.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Circuit Exercises area for some great ways for you to design your own circuit routine at home.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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