10 Best Band Side Triceps Extension Alternatives for Home Workouts

The Band Side Triceps Extension is done standing with a band. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the One Arm Dip and the Triceps Dip (Between Benches).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Band Side Triceps Extension

Band Side Triceps ExtensionPlay demonstration
Primary muscle
Triceps
Equipment
Band
Difficulty
Beginner
Type
Isolation

Secondary muscles: Shoulders

How to perform Band Side Triceps Extension
  1. Stand with your feet shoulder-width apart and hold the band with both hands, palms facing down.
  2. Extend your arms straight out to the sides, keeping them parallel to the ground.
  3. Slowly bend your elbows and bring your hands towards your shoulders, keeping your upper arms still.
  4. Pause for a moment, then slowly extend your arms back out to the starting position.
  5. Repeat for the desired number of repetitions.
Filter Band Side Triceps Extension alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Band Side Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Band Side Triceps Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    70% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: extension, the same as the Band Side Triceps Extension
    • Primary muscle: triceps, the same as the Band Side Triceps Extension
    • Equipment: bodyweight only, not a band
    • Body position: kneeling, not standing
  2. One Arm DipPlay demonstration

    2. One Arm Dip

    54% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

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

    Why this matches
    • Primary muscle: triceps, the same as the Band Side Triceps Extension
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band Side Triceps Extension
    • Balance: harder to stay steady on than the Band Side Triceps Extension
  3. Triceps Dip (Between Benches)Play demonstration

    3. Triceps Dip (Between Benches)

    54% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    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 yourself 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 Band Side Triceps Extension
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band Side Triceps Extension
  4. Body-upPlay demonstration

    4. Body-up

    50% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms 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 Band Side Triceps Extension
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, not standing
  5. Body Tricep Press

    5. Body Tricep Press

    50% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Band Side Triceps Extension
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, not standing
  6. Bench Dip (Knees Bent)Play demonstration

    6. Bench Dip (Knees Bent)

    49% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, 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 yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Band Side Triceps Extension
    • Equipment: bodyweight only, not a band
    • Body position: seated, not standing
  7. Side Push-upPlay demonstration

    7. Side Push-up

    49% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
    3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
    4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
    5. Lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: triceps, the same as the Band Side Triceps Extension
    • Equipment: bodyweight only, not a band
  8. Triceps PressPlay demonstration

    8. Triceps Press

    49% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    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 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Band Side Triceps Extension
    • Equipment: bodyweight only, not a band
    • Body position: kneeling, not standing
    • Balance: easier to stay steady on than the Band Side Triceps Extension
  9. Bench Dip On FloorPlay demonstration

    9. Bench Dip On Floor

    49% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. Push yourself back up to the starting position by straightening your arms.
    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 Band Side Triceps Extension
    • Equipment: bodyweight only, not a band
    • Body position: seated, not standing
  10. Incline Push-up Close-grip

    10. Incline Push-up Close-grip

    46% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands next to one another on the bar.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Band Side Triceps Extension
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, not standing

Why You Might Need a Band Side Triceps Extension Alternative

You may need alternatives due to limited equipment, shoulder pain, band wear, or to progress overload. Substitutes let you control loading patterns and change torque across the elbow joint to hit the three triceps heads differently. For example, overhead variations bias the long head via shoulder extension, while pushdowns and kickbacks emphasize the lateral and medial heads through pure elbow extension. Use cues like “keep elbow pinned” and “extend to lockout” to preserve triceps isolation and limit scapular or deltoid involvement when you swap exercises.

How to Choose the Right Band Side Triceps Extension Substitute

Choose based on available equipment, joint tolerance, and the triceps head you want to emphasize. If you have shoulder irritation, pick pushdowns or kickbacks that keep the shoulder neutral; cue “elbow fixed at side” to isolate the lateral head. For maximal long-head loading, select overhead extensions and cue “shoulder slightly extended, reach through the finish.” Consider range of motion, ability to apply progressive overload, and whether you need unilateral work to correct imbalances.

Band Side Triceps Extension FAQ

What muscles does Band Side Triceps Extension work?

Band Side Triceps Extensions primarily target the triceps brachii, lateral, long, and medial heads, through elbow extension. Keep the elbow stationary and focus on full lockout to maximize triceps activation while minimizing deltoid contribution.

Can I build muscle without doing Band Side Triceps Extension?

Yes. You can build triceps mass with progressive overload across other movements like close-grip presses, dips, and overhead extensions. Prioritize full range of motion, slow eccentrics, and increasing load or volume to stimulate hypertrophy.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology