10 Best Elbow Dips Alternatives for Limited Equipment

Ranked 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. Open "How to perform this exercise" on a card for 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. Best match

   

   1. Dips - Triceps Version

   90% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   2. Weighted Three Bench Dips

   89% match

   • Triceps
   • Weighted
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
3. Play demonstration

   3. Weighted Tricep Dips

   89% match

   • Triceps
   • Weighted
   • Intermediate
   • 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 front of the bench with your legs extended in front of you.
   3. Keep your back close to the bench and your elbows slightly bent.
   4. Lower your body by bending your elbows until your upper arms are parallel to the floor.
   5. Push yourself back up to the starting position by straightening your arms.
   6. 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. Play demonstration

   4. Reverse Dip

   89% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   It uses the same equipment and still works the triceps.

   How to perform this exercise

   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. Play demonstration

   Progression

   5. Stalder Press

   81% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   6. EZ Bar Standing French Press

   80% match

   • Triceps
   • Ez-barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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. Play demonstration

   7. Cable Overhead Triceps Extension (Rope Attachment)

   79% match

   • Triceps
   • Cable
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
8. 

   8. Cable Rope Overhead Triceps Extension

   79% match

   • Triceps
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Attach a rope to the bottom pulley of the pulley machine.
   2. Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
   3. Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
   4. Return to the starting position by flexing your triceps as you breathe out.
   5. Repeat for the recommended amount 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
9. 

   9. Bench Dips

   75% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   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 Elbow Dips
   • Equipment: bodyweight only, the same as Elbow Dips
   • Body position: seated, not standing
   • Balance: easier to stay steady on than Elbow Dips
10. Play demonstration

    Progression

    10. Ring Dips

    75% match

    • Triceps
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    1. Start by hanging from the rings with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    4. 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: a suspension trainer, not bodyweight only
    • Body position: standing, the same as Elbow Dips
    • Balance: harder to stay steady on than Elbow Dips