10 Best Assisted Triceps Dip (Kneeling) Alternatives for Home or Gym

The 10 Best Assisted Triceps Dip (Kneeling) Alternatives

10 substitutes, ranked by how closely each one matches the Assisted Triceps Dip (Kneeling) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. 

   1. Dip Machine

   91% match

   Triceps · Intermediate · Compound

   A good swap when you have a machine to work with, and it still works the triceps.

   • Machine

   How to perform it

   1. Sit securely in a dip machine, select the weight and firmly grasp the handles.
   2. Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
   3. As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
   4. Now slowly let your arms come back up to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Assisted Triceps Dip (Kneeling)
   • Equipment: a machine, the same as the Assisted Triceps Dip (Kneeling)
   • Body position: hanging, not kneeling
2. Play demonstration

   Progression

   2. Lever Seated Dip

   91% match

   Triceps · Beginner · Compound

   Pick this when you want a harder version that still works the triceps.

   • Lever

   How to perform it

   1. Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle.
   2. Grasp the handles of the leverage machine with your palms facing down and your arms fully extended.
   3. Slowly lower your body by bending your elbows until your upper arms are parallel to the ground.
   4. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Assisted Triceps Dip (Kneeling)
   • Equipment: a machine, the same as the Assisted Triceps Dip (Kneeling)
   • Body position: seated, not kneeling

3. Progression

   3. Lever Overhand Triceps Dip

   87% match

   Triceps · Intermediate · Compound

4. Play demonstration

   Progression

   4. Assisted Chest Dip (Kneeling)

   85% match

   Pectorals · Beginner · Compound

   A looser match: it uses the same equipment, but it works the pectorals rather than the triceps.

   • Lever

   How to perform it

   1. Adjust the machine to your desired height and secure your knees on the pad.
   2. Grasp the handles with your palms facing down and your arms fully extended.
   3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
   4. Pause for a moment, then push yourself back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not triceps
   • Equipment: a machine, the same as the Assisted Triceps Dip (Kneeling)
   • Body position: kneeling, the same as the Assisted Triceps Dip (Kneeling)
5. 

   5. Bench Dips

   77% match

   Triceps · Intermediate · Compound

   Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

   • Bodyweight

   How to perform it

   1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
   2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
   3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Assisted Triceps Dip (Kneeling)
   • Equipment: bodyweight only, not a machine
   • Body position: seated, not kneeling

6. 6. Reverse Dip

   77% match

   Triceps · Intermediate · Compound

7. 7. Weighted Triceps Dip On High Parallel Bars

   76% match

   Triceps · Advanced · Compound

8. 8. Ring Dips

   74% match

   Triceps · Advanced · Compound

9. 9. Triceps Overhead Extension With Rope

   71% match

   Triceps · Intermediate · Isolation

10. 10. Cable Kneeling Triceps Extension

    69% match

    Triceps · Beginner · Isolation