One Arm Dip 101 Video Tutorial
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Overview
The One Arm Dip is a bodyweight exercise primarily targeting the triceps while also engaging the shoulders as secondary muscles. It involves using one arm to perform a dip, which requires lowering and raising the body by bending and straightening the elbow. This challenging exercise not only isolates the triceps but also activates the shoulders for stabilization, making it an effective upper-body movement for building strength and muscle endurance. Since it relies solely on bodyweight, it requires no additional equipment, making it a convenient and powerful addition to any bodyweight training routine.
How to Perform
Choose a stable surface for the exercise, like parallel bars or a bench edge, that can support your body weight.
Position one hand firmly on the surface while extending your legs forward, keeping them straight and together.
Slowly lower your body by bending the elbow of the arm you're using, ensuring that your body remains close to the surface throughout the movement.
Push your body back up by straightening your elbow, returning to the starting position in a controlled manner.
Perform the desired number of repetitions with one arm, then switch to the other arm for the next set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain proper form throughout the exercise to avoid strain on your shoulder and elbow joints.
Engage your core to help stabilize your body and prevent swinging.
Start with a lower number of reps if you're new to this movement, gradually increasing as you build strength.
How Not to Perform
Don’t Swing Your Body: Avoid using your body weight or momentum to complete the movement. Swinging your legs or torso takes the focus away from the triceps and shoulders, reducing the exercise's effectiveness. Instead, focus on controlled and smooth movements.
Avoid Flaring Your Elbows: Keep your elbow close to your body as you lower yourself down. Allowing your elbows to flare outward can stress your shoulders and reduce the work done by your triceps. Keep your elbows pointing slightly backward, not to the sides.
Don’t Lower Too Deep: Do not lower your body too far, as this can place unnecessary strain on your shoulders and wrists. Lower yourself only until your upper arms are parallel to the ground, keeping the movement safe and effective.
Don’t Let Your Hips Sag: Avoid letting your body sag downward, especially your hips. A sagging torso creates instability and puts unnecessary strain on your lower back. Engage your core and maintain a straight body alignment throughout the movement.
Don’t Lock Your Elbows at the Top: Avoid locking your elbows fully when pushing yourself up. Locking out the elbows can place excess stress on the joint and stop the muscle contraction. Keep a slight bend in your elbows to maintain constant tension on the triceps.
Avoid Rushing the Reps: Speeding through the movement wastes energy and doesn’t allow your muscles to fully engage. Perform each repetition slowly and with control, focusing on muscle activation rather than completing the set as quickly as possible.
Don’t Place Your Hand Too Far from Your Body: Ensure your hand is directly beneath your shoulder on the surface to maintain balance and control. Placing your hand too far forward or backward can destabilize your body, increasing the risk of injury.
Don’t Neglect Your Core: Failing to engage your core can cause unnecessary strain on your lower back and reduce your overall stability. Keep your core tight and active throughout the movement to better support your upper body and prevent injury.
Avoid Using an Unstable Surface: Performing the exercise on an unstable or slippery surface can increase the risk of injury. Make sure the surface is solid and provides a firm grip to allow you to focus on the exercise without worrying about balance.
Don’t Skip the Warm-up: Starting the exercise without warming up can increase the risk of injury, especially to your shoulders and triceps. Ensure your muscles are properly warmed up before performing the One Arm Dip by doing dynamic stretches and mobility exercises.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
