Archer Dip
Unilateral archer dip for balance
Full BodyAdvancedStrengthDip
At a glance
| Muscles worked | Primary: Chest and triceps |
|---|---|
| Muscle group | Full Body |
| Difficulty | Advanced |
| Type | Strength · Dip |
| Sets & reps | 3 sets × 4-8 each side |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Support on apparatus
- Step 2: Lower toward one side
- Step 3: Extend opposite arm
- Step 4: Press back up
- Step 5: Switch sides
Equipment
- Rings or bars optional
Coaching tips
Benefits
Unilateral archer dip for balance
Common mistakes
Uneven loading
Make it harder
Full one-arm progression
Make it easier
Standard dip
Breathing
Exhale pressing, inhale lowering
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore full body exercises
Bodyweight Hands and Feet Bridge P2
Intermediate · 3 sets × 10-12 repsPartial Muscle Up with Smith Machine P2
Advanced · 4 sets × 5-8 repsbodyweight palms squeezing press out
Beginner · 3 sets × 10-12 repsPush Pull with a Double Pulley
Intermediate · 4 sets × 20 repsSingle Arm Clean and Press with Kettlebell
Intermediate · 4 sets × 6-10 each sideWeight plate bicep curlon situp bench
Beginner · 6 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.