endurance style one arm dip
A upper arms exercise targeting the triceps, performed with body weight.
How to do endurance style one arm dip
Stand facing away from a bench or chair, with your feet shoulder-width apart.
Place one hand on the bench or chair behind you, fingers pointing towards your body. Maintain endurance form throughout.
Extend your legs out in front of you, keeping your heels on the ground.
Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.
Muscles worked
Primary (target)
Secondary
Related exercises
active style cable pushdown
assisted standing triceps extension (with towel)
assisted standing triceps extension (with towel) with horizontal
assisted triceps dip (kneeling)
band close-grip push-up
band side triceps extension
Track endurance style one arm dip in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →