One-Arm Bench Dip

How to perform it

Step-by-step instructions

1. 01Sit on the edge of a stable bench and place one palm beside the hip with the fingers forward or slightly outward.
2. 02Move the hips just off the bench, keep both feet planted, and hold the free arm close to the torso.
3. 03Pull the working shoulder down and back, then bend the elbow to lower the hips close to the bench.
4. 04Stop before the upper arm passes parallel or the shoulder rolls forward.
5. 05Press through the palm to return to a controlled straight arm, complete the low-repetition set, and switch sides.