TETSUBench Dip (Knees Bent) vs Cable Kickback
The Bench Dip (Knees Bent) and the Cable Kickback both train the triceps as their primary muscle. The Bench Dip (Knees Bent) is bodyweight-based (a bar, rings or a station) while the Cable Kickback uses a cable. Here is how they compare and when to pick each.
Side-by-side comparison
| Bench Dip (Knees Bent) | Cable Kickback | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | chest and shoulders | shoulders |
| Equipment | bodyweight | cable |
| Steps in our guide | 5 | 7 |
How each one starts
Bench Dip (Knees Bent) — first steps
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
Cable Kickback — first steps
- Stand facing a cable machine with your feet shoulder-width apart.
- Hold the cable handle with your right hand and step back to create tension in the cable.
Full step-by-step guides are linked below.
Which should you choose?
The Bench Dip (Knees Bent) needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. The Cable Kickback keeps constant tension on the muscle through the whole range of motion. 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 Bench Dip (Knees Bent) better than the Cable Kickback?
Neither is universally better — both train the triceps as the primary mover. The Bench Dip (Knees Bent) needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps, while the Cable Kickback keeps constant tension on the muscle through the whole range of motion. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Bench Dip (Knees Bent) and the Cable Kickback 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 Bench Dip (Knees Bent) and the Cable Kickback work the same muscles?
The primary muscle is the same: the triceps. Supporting muscles differ slightly — chest and shoulders for the Bench Dip (Knees Bent) versus shoulders for the Cable Kickback.
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.