10 Best One Arm Dip Alternatives for Strength and Rehab

Ranked 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. 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. Side Push-up

   89% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

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

   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 One Arm Dip
   • Equipment: bodyweight only, the same as the One Arm Dip
2. 

   2. Parallel Bar Dip

   88% match

   • Triceps
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
   2. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
   3. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
   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 the One Arm Dip
   • Equipment: bodyweight only, the same as the One Arm Dip
   • Body position: standing, the same as the One Arm Dip
   • Balance: easier to stay steady on than the One Arm Dip
3. Play demonstration

   3. Exercise Ball Dip

   87% match

   • Triceps
   • Stability-ball
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
4. Play demonstration

   4. Triceps Dip (Between Benches)

   82% 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 One Arm Dip
   • Equipment: bodyweight only, the same as the One Arm Dip
   • Body position: standing, the same as the One Arm Dip
   • Balance: easier to stay steady on than the One Arm Dip
5. Play demonstration

   5. Triceps Dip

   82% 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. 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 One Arm Dip
   • Equipment: bodyweight only, the same as the One Arm Dip
   • Body position: hanging, not standing
   • Balance: easier to stay steady on than the One Arm Dip
6. Play demonstration

   6. Dumbbell Standing Bent Over One Arm Triceps Extension

   81% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
7. Play demonstration

   7. Narrow Push-up On Exercise Ball

   79% match

   • Triceps
   • Stability-ball
   • Advanced
   • Compound

   How to perform this exercise

   1. Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart.
   2. Engage your core and keep your body in a straight line from head to toe.
   3. Lower your chest towards the ball by bending your elbows, keeping them close to your body.
   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 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: lying face down, not standing
8. Play demonstration

   8. Dumbbell Tricep Kickback With Stork Stance

   79% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Bring your right elbow up to your side, keeping it bent at a 90-degree angle.
   4. Extend your right arm straight back, squeezing your triceps.
   5. Pause for a moment, then slowly lower the dumbbell back to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides.

   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
9. Play demonstration

   9. Left Hook. Boxing

   78% match

   • Delts
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Keep your left hand up to protect your face and your right hand by your chin.
   3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
   4. Twist your torso and engage your core muscles to generate power in the punch.
   5. Snap your arm back to the starting position and repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: delts, not triceps
   • Equipment: bodyweight only, the same as the One Arm Dip
   • Body position: standing, the same as the One Arm Dip
   • Balance: easier to stay steady on than the One Arm Dip
10. Play demonstration

    10. Medicine Ball Close Grip Push Up

    78% match

    • Triceps
    • Medicine-ball
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Push back up to the starting position, fully extending 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 the One Arm Dip
    • Equipment: bodyweight only, the same as the One Arm Dip
    • Body position: lying face down, not standing