10 Best One Arm Dip Alternatives for Strength and Rehab

The One Arm Dip is done standing. Ranked closest by our scoring: the Side Push-up, the Parallel Bar Dip and the Exercise Ball Dip.

One Arm DipWatch the One Arm Dip

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

How to Do the One Arm Dip

The steps for the One Arm Dip itself, so you can judge how close each substitute below really is.

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

  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.

The 10 Best One Arm Dip Alternatives

10 substitutes, ranked by how closely each one matches the One Arm Dip 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.

  1. Side Push-upPlay demonstration

    1. Side Push-up

    89% match

    Triceps · Intermediate · Compound

    Pick this when you want an easier version that still works the triceps.

    • Bodyweight
    How to perform it
    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 One Arm Dip
    • Equipment: bodyweight only, the same as the One Arm Dip
  3. Exercise Ball DipPlay demonstration

    3. Exercise Ball Dip

    87% match

    Triceps · Intermediate · Compound

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

    • Stability-ball
    How to perform it
    1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Place your hands on the ball beside your hips, fingers pointing forward.
    3. Engage your triceps and push through your hands to lift your body off the ball, straightening your arms.
    4. Lower your body back down by bending your elbows, keeping them close to your sides.
    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 One Arm Dip
    • Equipment: bodyweight only, the same as the One Arm Dip
    • Body position: standing, the same as the One Arm Dip
  6. Dumbbell Standing Bent Over One Arm Triceps ExtensionPlay demonstration

    6. Dumbbell Standing Bent Over One Arm Triceps Extension

    81% match

    Triceps · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
    2. Bend forward at the waist, keeping your back straight and parallel to the ground.
    3. Extend your arm straight back, keeping your elbow close to your body.
    4. Slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the One Arm Dip
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the One Arm Dip
    • Balance: easier to stay steady on than the One Arm Dip

One Arm Dip FAQ

What muscles does One Arm Dip work?

The One Arm Dip primarily targets the triceps, especially the long head due to the shoulder extension component. It also loads the anterior deltoid, lower pectoralis major, and scapular stabilizers while your core resists rotation. Cue: drive through the palm and finish with full elbow extension to maximize triceps recruitment.

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