10 Best Cable One-arm Triceps Alternatives for Limited Equipment

Ranked Cable Standing One Arm Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Cable Standing One Arm Triceps Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Bodyweight Kneeling Triceps Extension

   70% match

   • Triceps
   • Bodyweight
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Kneel down on the ground with your knees hip-width apart.
   2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
   3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
   4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
   5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: extension, the same as the Cable Standing One Arm Triceps Extension
   • Primary muscle: triceps, the same as the Cable Standing One Arm Triceps Extension
   • Equipment: bodyweight only, not a cable
   • Body position: kneeling, not standing
2. Play demonstration

   2. One Arm Dip

   53% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
   2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
   3. Extend your legs out in front of you, keeping your heels on the ground.
   4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
   5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

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

   Why this matches

   • Primary muscle: triceps, the same as the Cable Standing One Arm Triceps Extension
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable Standing One Arm Triceps Extension
   • Balance: harder to stay steady on than the Cable Standing One Arm Triceps Extension
3. Play demonstration

   3. Triceps Dip (Between Benches)

   53% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
   2. Slide your butt off the bench, supporting your weight with your hands.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Pause for a moment at the bottom, 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: triceps, the same as the Cable Standing One Arm Triceps Extension
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable Standing One Arm Triceps Extension
4. 

   4. Body Tricep Press

   51% match

   • Triceps
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Position a bar in a rack at chest height.
   2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
   3. Begin by flexing the elbow, lowering yourself towards the bar.
   4. Pause, and then reverse the motion by extending the elbows.
   5. Progress from bodyweight by adding chains over your shoulders.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Cable Standing One Arm Triceps Extension
   • Equipment: bodyweight only, not a cable
   • Body position: lying face down, not standing
5. Play demonstration

   5. Triceps Press

   50% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Extend your arms straight out in front of you, parallel to the ground.
   3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Cable Standing One Arm Triceps Extension
   • Equipment: bodyweight only, not a cable
   • Body position: kneeling, not standing
6. Play demonstration

   6. Body-up

   49% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
   2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
   3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
   4. Pause for a moment, then push through your palms to straighten your arms and lift your body 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: triceps, the same as the Cable Standing One Arm Triceps Extension
   • Equipment: bodyweight only, not a cable
   • Body position: lying face down, not standing
7. Play demonstration

   7. Bench Dip On Floor

   48% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
   2. Slide your butt off the bench, supporting your weight with your hands.
   3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
   4. 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 Cable Standing One Arm Triceps Extension
   • Equipment: bodyweight only, not a cable
   • Body position: seated, not standing
   • Balance: harder to stay steady on than the Cable Standing One Arm Triceps Extension
8. Play demonstration

   8. Bench Dip (Knees Bent)

   48% match

   • Triceps
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
   2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: triceps, the same as the Cable Standing One Arm Triceps Extension
   • Equipment: bodyweight only, not a cable
   • Body position: seated, not standing
   • Balance: harder to stay steady on than the Cable Standing One Arm Triceps Extension
9. Play demonstration

   9. Side Push-up

   48% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by lying on your side with your legs extended and stacked on top of each other.
   2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
   3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
   4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
   5. Lower your body back down to the starting position with control.
   6. Repeat for the desired number of repetitions, then switch sides.

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

   Why this matches

   • Primary muscle: triceps, the same as the Cable Standing One Arm Triceps Extension
   • Equipment: bodyweight only, not a cable
10. Play demonstration

    10. Incline Close-grip Push-up

    46% match

    • Triceps
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, 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 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: triceps, the same as the Cable Standing One Arm Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing