TETSUBand Side Triceps Extension vs One Arm Dip
The Band Side Triceps Extension and the One Arm Dip both train the triceps as their primary muscle. The Band Side Triceps Extension uses a band while the One Arm Dip is bodyweight-based (a bar, rings or a station). Here is how they compare and when to pick each.
Side-by-side comparison
| Band Side Triceps Extension | One Arm Dip | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | shoulders | chest and shoulders |
| Equipment | band | bodyweight |
| Steps in our guide | 5 | 6 |
How each one starts
Band Side Triceps Extension — first steps
- Stand with your feet shoulder-width apart and hold the band with both hands, palms facing down.
- Extend your arms straight out to the sides, keeping them parallel to the ground.
One Arm Dip — first steps
- Stand facing away from a bench or chair, with your feet shoulder-width apart.
- Place one hand on the bench or chair behind you, fingers pointing towards your body.
Full step-by-step guides are linked below.
Which should you choose?
The Band Side Triceps Extension gives accommodating resistance that peaks at the top of the range. The One Arm Dip needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the triceps adapting.
Full form guides
Common questions
Is the Band Side Triceps Extension better than the One Arm Dip?
Neither is universally better — both train the triceps as the primary mover. The Band Side Triceps Extension gives accommodating resistance that peaks at the top of the range, while the One Arm Dip needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Band Side Triceps Extension and the One Arm Dip in the same program?
Yes, but usually not in the same session — they overlap heavily on the triceps. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Band Side Triceps Extension and the One Arm Dip work the same muscles?
The primary muscle is the same: the triceps. Supporting muscles differ slightly — shoulders for the Band Side Triceps Extension versus chest and shoulders for the One Arm Dip.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.