Single Leg Triceps Dips A Guide for Stronger Arms

Triceps dips are a powerhouse upper-body movement that primarily targets the triceps but also engages the shoulders, chest, and core. When you add a single-leg variation, the workout intensifies, promoting greater muscle activation, balance, and core stability. In this guide, we’ll break down everything you need to know about single-leg triceps dips—benefits, proper form, variations, programming tips, and how to incorporate them into your workout for maximum results.

What Are Single-Leg Triceps Dips?

Single-leg triceps dips are a challenging bodyweight exercise that combines upper-body pushing strength with unilateral lower-body stability. In this variation, one leg is lifted off the ground while performing the traditional dip motion. This modification increases the difficulty of the movement, engaging the core muscles to a greater degree and enhancing total-body coordination.

Benefits of Single-Leg Triceps Dips

1. Builds Strong, Defined Triceps

The primary benefit of this exercise is stronger, more defined triceps. Each repetition targets the back of your upper arm, helping you build lean muscle and reduce flabbiness.

2. Improves Core Engagement

Lifting one leg forces your body to stabilize itself during the dip, recruiting your core to keep your hips aligned and your body balanced.

3. Enhances Balance and Coordination

Single-leg movements challenge your balance and proprioception (body awareness), helping improve athleticism, mobility, and everyday functional movements.

4. Strengthens Shoulders and Chest

While the triceps are the main focus, your shoulders and chest also assist in the movement, making it a compound upper-body strength builder.

5. Requires No Equipment

One of the best things about single-leg triceps dips is that you can do them anywhere using just your body weight and a stable surface like a bench, chair, or box.

Muscles Worked During Single-Leg Triceps Dips

• Primary: Triceps brachii
• Secondary: Deltoids (shoulders), pectoralis major (chest), core stabilizers (rectus abdominis, obliques), glutes, and quadriceps (from holding one leg elevated)

How to Do Single-Leg Triceps Dips with Proper Form

Step-by-Step Instructions:

1. Position Your Hands
   • Sit on the edge of a bench or chair and place your hands next to your hips, fingers pointing forward.
   • Shift your body forward so your hips are off the seat and your arms are supporting your upper body.
2. Lift One Leg
   • Extend one leg straight out in front of you.
   • Keep your other foot flat on the ground with a slight bend in your knee.
3. Lower Your Body
   • Slowly bend your elbows and lower your body toward the floor.
   • Keep your elbows pointed backward and your back close to the edge of the bench or chair.
   • Stop when your elbows reach about a 90-degree angle.
4. Push Back Up
   • Press into your palms and extend your elbows to return to the starting position.
   • Keep your core tight and leg elevated throughout the movement.
5. Repeat
   • Perform all reps on one leg before switching to the other.

Common Mistakes to Avoid

Flaring Elbows Outward

Keep elbows pointing backward to avoid shoulder strain and maintain triceps focus.

Letting Hips Sag

Engage your glutes and core to keep your hips lifted and avoid placing unnecessary stress on your shoulders.

Moving Too Fast

Perform the dips in a controlled manner to activate the muscles effectively and reduce the risk of injury.

Incomplete Range of Motion

Aim for a 90-degree bend in the elbows to maximize muscle engagement.

Single-Leg Triceps Dip Variations

1. Elevated Single-Leg Triceps Dips

Use two benches or boxes—one for your hands and one for your feet. Elevating your body increases the range of motion and adds intensity.

2. Weighted Single-Leg Dips

Place a weight plate or dumbbell on your lap for added resistance while performing the movement.

3. Resistance Band Single-Leg Dips

Use a resistance band looped behind your back or around your wrists to increase resistance during the press-up phase.

4. Dynamic Single-Leg Dips (Leg Switch)

Alternate legs between reps or midway through the set to add a balance and coordination challenge.

5. Bench to Floor Triceps Dips

Start with your hands on a bench and place your foot on the floor for a different range of motion and core involvement.

Beginner Modifications

If single-leg dips feel too difficult, try these regressions:

• Standard Bench Triceps Dips: Perform with both feet on the ground.
• Feet Closer to Bench: Bend knees more to reduce the load on your triceps.
• Partial Range of Motion: Dip only halfway until you build enough strength.

How to Program Single-Leg Triceps Dips in Your Workout

Frequency:

2–3 times per week as part of your upper-body or full-body workout routine.

Sets & Reps:

• Beginners: 2–3 sets of 6–8 reps per leg
• Intermediate: 3–4 sets of 10–12 reps per leg
• Advanced: 4–5 sets of 12–15 reps per leg or add weight

Rest Time:

Rest for 30–60 seconds between sets. Keep rest minimal if you’re using this as part of a circuit.

Sample Workouts Featuring Single-Leg Triceps Dips

Upper Body Burnout Circuit

• Push-Ups – 10 reps
• Single-Leg Triceps Dips – 10 reps/leg
• Dumbbell Rows – 12 reps/arm
• Plank Shoulder Taps – 20 reps total
• Repeat for 3–4 rounds

Full-Body Bodyweight Blast

• Jump Squats – 15 reps
• Single-Leg Triceps Dips – 8 reps/leg
• Mountain Climbers – 30 seconds
• Bicycle Crunches – 20 reps
• Repeat for 4–5 rounds

Strength Superset

• Dumbbell Chest Press – 10 reps
• Single-Leg Triceps Dips – 10 reps/leg
• Repeat superset 3–4 times
• Finish with core work or light cardio

Tips to Get the Most Out of Your Dips

Warm-Up First

Activate your shoulders, wrists, and triceps with dynamic stretches or light mobility work.

Focus on Form Over Speed

Quality reps yield better muscle engagement and reduce risk of injury.

Progress Gradually

Start with easier variations and build up to more advanced ones like weighted or elevated dips.

Stretch Post-Workout

Cool down with triceps, shoulder, and chest stretches to enhance flexibility and aid recovery.

Who Should Do Single-Leg Triceps Dips?

This exercise is ideal for:

• Fitness enthusiasts wanting stronger arms and better core stability
• Athletes needing improved unilateral strength and balance
• Bodyweight training fans seeking a triceps challenge
• Anyone working out at home without equipment

Safety Precautions

• Avoid if you have shoulder or wrist injuries
• Use a sturdy bench or surface to prevent slipping
• Keep movements controlled—no jerky dips
• Stop if you feel sharp pain

Master the Single-Leg Triceps Dip

Single-leg triceps dips are an incredible way to tone your arms, strengthen your core, and challenge your coordination—all without needing a gym. By combining stability, strength, and endurance, they offer a unique take on the classic triceps dip that’s both effective and accessible. Incorporate them into your training plan a few times a week, and you’ll quickly notice improved muscle tone, posture, and control.

Stay consistent, push yourself with progressions, and always prioritize good form. Whether you’re building an at-home workout or looking to spice up your upper body training, single-leg triceps dips deserve a place in your fitness routine.