TETSU

Triceps Dip (Between Benches) Alternatives

Need a swap for the Triceps Dip (Between Benches)? These 10 exercises train the same primary muscle — the triceps — using added weight, bodyweight, cable, dumbbell and more. Pick one that fits your equipment and slot it into the same place in your program.

Different equipment

With equipment

Cable KickbackcableCable PushdowncableCable Rear DrivecableDumbbell KickbackdumbbellExercise Ball Dipstability ballMachine Seated DipmachineWeighted Bench Dipadded weight
Same equipment

No-equipment swaps

Body-UpbodyweightHandstandbodyweightRing Dipsbodyweight
Original

Back to the exercise

Triceps Dip (Between Benches) — full form guideguide
Head to head

Compare it directly

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Answers

Common questions

What can I do instead of the Triceps Dip (Between Benches)?

The closest substitutes are the Cable Kickback, Cable Pushdown and Cable Rear Drive. Each trains the triceps as its primary muscle, so sets and reps can stay the same as your Triceps Dip (Between Benches) programming.

Which Triceps Dip (Between Benches) alternative should I try first?

Start with the Cable Kickback — it targets the triceps with a cable machine and is the closest match in this list.

Can I just rotate these with the Triceps Dip (Between Benches)?

Yes. Rotating two or three same-muscle movements every few weeks keeps progress moving without changing what the session trains — they all load the triceps first.

Track it in Tetsu

Swap exercises mid-workout in Tetsu — it keeps your history per movement and suggests the right weight when you switch. Free to start.

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