10 Best Elbow Dips Alternatives for Limited Equipment

Elbow Dips are done standing. Ranked closest by our scoring: Dips - Triceps Version, Weighted Three Bench Dips and Weighted Tricep Dips. Two harder versions, the Stalder Press and Ring Dips, are listed below as progressions rather than swaps.

Elbow DipsWatch the Elbow Dips

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Elbow Dips

The steps for Elbow Dips themselves, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Bodyweight · Intermediate · Compound

  1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
  2. Slide your hips forward off the bench and straighten your legs, 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 through your hands to straighten your arms and lift your body back up to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Elbow Dips Alternatives

10 substitutes, ranked by how closely each one matches Elbow Dips 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. Dips - Triceps Version

    1. Dips - Triceps Version

    90% match

    Triceps · Intermediate · Compound

    Pick this when you want to work the triceps with more balance to manage.

    • Bodyweight
    How to perform it
    1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
    2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
    3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
    4. Repeat the movement for the prescribed amount of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as Elbow Dips
    • Equipment: bodyweight only, the same as Elbow Dips
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than Elbow Dips
  2. Weighted Three Bench DipsPlay demonstration

    2. Weighted Three Bench Dips

    89% match

    Triceps · Intermediate · Compound

    A straight swap when you want to keep working the triceps.

    • Weighted
    How to perform it
    1. Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
    2. Walk your feet forward, sliding your butt off the bench and supporting your weight with your arms.
    3. Lower your body by bending your elbows, 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 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as Elbow Dips
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as Elbow Dips
  4. Reverse DipPlay demonstration

    4. Reverse Dip

    89% match

    Triceps · Intermediate · Compound

    It uses the same equipment and still works the triceps.

    • Bodyweight
    How to perform it
    1. Position yourself between two parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. 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 Elbow Dips
    • Equipment: bodyweight only, the same as Elbow Dips
    • Body position: standing, the same as Elbow Dips
  5. Stalder PressPlay demonstration

    Progression

    5. Stalder Press

    81% match

    Triceps · Advanced · Compound

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

    • Bodyweight
    How to perform it
    1. Start by standing with your feet shoulder-width apart and your arms extended overhead.
    2. Bend your knees slightly and engage your core.
    3. Lower your body down into a squat position while keeping your arms extended overhead.
    4. As you squat down, press your arms down towards the ground, engaging your triceps.
    5. Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
    6. 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 Elbow Dips
    • Equipment: bodyweight only, the same as Elbow Dips
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than Elbow Dips
  6. EZ Bar Standing French PressPlay demonstration

    6. EZ Bar Standing French Press

    80% match

    Triceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the triceps.

    • Ez-barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold the ez barbell with an overhand grip.
    2. Raise the barbell above your head, fully extending your arms.
    3. Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.
    4. Pause for a moment, then extend your arms back 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 Elbow Dips
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as Elbow Dips
  7. Cable Overhead Triceps Extension (Rope Attachment)Play demonstration

    7. Cable Overhead Triceps Extension (Rope Attachment)

    79% match

    Triceps · Intermediate · Isolation

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

    • Cable
    How to perform it
    1. Attach a rope to a cable machine at a high position.
    2. Stand facing away from the machine with your feet shoulder-width apart.
    3. Grasp the rope with both hands, palms facing each other, and bring your hands above your head.
    4. Keep your upper arms close to your head and your elbows pointing forward.
    5. Slowly lower the rope behind your head by bending your elbows.
    6. Pause for a moment, then extend your arms back up to the starting position.
    7. 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 Elbow Dips
    • Equipment: a cable, not bodyweight only
    • Body position: standing, the same as Elbow Dips

Elbow Dips FAQ

What muscles does Elbow Dips work?

Elbow Dips primarily target the triceps via elbow extension, recruiting all three heads with a bias toward the lateral and medial heads. The chest (pectoralis major) and anterior deltoid assist, while scapular stabilizers control the shoulder, cue downward scapular control and drive through elbow extension.

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