TETSUBarbell Lying Triceps Extension vs One Arm Dip
The Barbell Lying Triceps Extension and the One Arm Dip both train the triceps as their primary muscle. The Barbell Lying Triceps Extension uses a barbell 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
| Barbell Lying Triceps Extension | One Arm Dip | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | shoulders | chest and shoulders |
| Equipment | barbell | bodyweight |
| Steps in our guide | 5 | 6 |
How each one starts
Barbell Lying Triceps Extension — first steps
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
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 Barbell Lying Triceps Extension lets you load the heaviest weights and progress in small, steady jumps. 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 Barbell Lying Triceps Extension better than the One Arm Dip?
Neither is universally better — both train the triceps as the primary mover. The Barbell Lying Triceps Extension lets you load the heaviest weights and progress in small, steady jumps, 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 Barbell Lying 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 Barbell Lying 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 Barbell Lying 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.