10 Best Reverse Dip Alternatives for Triceps Strength

The Reverse Dip is done standing. Ranked closest by our scoring: Elbow Dips, Bench Dips and the Lever Overhand Triceps Dip. A harder version, Ring Dips, is listed below as a progression rather than a swap.

Reverse DipWatch the Reverse Dip

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

How to Do the Reverse Dip

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

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

  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.

The 10 Best Reverse Dip Alternatives

10 substitutes, ranked by how closely each one matches the Reverse 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Elbow DipsPlay demonstration

    1. Elbow Dips

    89% match

    Triceps · Intermediate · Compound

    It uses the same equipment and still works the triceps.

    • Bodyweight
    How to perform it
    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.

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

    Why this matches
    • Primary muscle: triceps, the same as the Reverse Dip
    • Equipment: bodyweight only, the same as the Reverse Dip
    • Body position: standing, the same as the Reverse Dip
  2. Ring DipsPlay demonstration

    Progression

    2. Ring Dips

    87% 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 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 the Reverse Dip
    • Equipment: a suspension trainer, not bodyweight only
    • Body position: standing, the same as the Reverse Dip
    • Balance: harder to stay steady on than the Reverse Dip
  3. Bench Dips

    3. Bench Dips

    84% match

    Triceps · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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 the Reverse Dip
    • Equipment: bodyweight only, the same as the Reverse Dip
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Reverse Dip
  4. Lever Overhand Triceps DipPlay demonstration

    4. Lever Overhand Triceps Dip

    83% match

    Triceps · Intermediate · Compound

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

    • Lever
    How to perform it
    1. Adjust the machine to the appropriate height and secure your body in position.
    2. Grasp the handles with an overhand grip and position your body so that your arms are fully extended.
    3. Lower your body by bending your elbows, keeping your upper arms close to your sides.
    4. Continue lowering until your upper arms are parallel to the floor.
    5. Pause for a moment, then push yourself back up to the starting position by extending your elbows.
    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 the Reverse Dip
    • Equipment: a machine, not bodyweight only
    • Body position: standing, the same as the Reverse Dip
    • Balance: easier to stay steady on than the Reverse Dip
  6. Dips - Triceps Version

    6. Dips - Triceps Version

    81% match

    Triceps · Intermediate · Compound

    The same equipment, done hanging instead.

    • 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 the Reverse Dip
    • Equipment: bodyweight only, the same as the Reverse Dip
    • Body position: hanging, not standing
  7. Weighted Three Bench DipsPlay demonstration

    7. Weighted Three Bench Dips

    80% match

    Triceps · Intermediate · Compound

    It still works the triceps, through a different movement.

    • 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 the Reverse Dip
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Reverse Dip

Reverse Dip FAQ

What muscles does Reverse Dip work?

Reverse Dips primarily load the triceps brachii (long, lateral, and medial heads) through elbow extension and also recruit the posterior deltoid and pecs for shoulder stability. The scapular stabilizers engage to control the shoulder as you extend and flex at the elbow.

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