One arm bench dip. An advanced compound arm and leg exercise. Target muscles: Triceps Brachii, Gluteus Maximus, and Quadriceps. Synergistic muscles: Anterior Deltoid, Sternal and Clavicular Pectoralis Major, Pectoralis Minor, Major and Minor Rhomboids, Levator Scapulae, Latissimus Dorsi, Adductor Magnus, and Soleus. Visit site to learn how to perform this exercise properly.