10 Best Barbell Lying Triceps Extension Alternatives for You

If you can't perform the barbell lying triceps extension, use dumbbell skull crushers, cable overhead extensions, close-grip bench press, weighted dips, or single-arm dumbbell extensions. Focus on controlled elbow extension, keep upper arms vertical, and cue a full long-head stretch at the top to maximize triceps activation and safe load transfer.

Original Exercise: Barbell Lying Triceps Extension

Barbell Lying Triceps Extension
Primary Muscle
Triceps
Equipment
Barbell
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Shoulders
How to Perform Barbell Lying Triceps Extension
  1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
  2. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
  3. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
  4. Pause for a moment at the bottom, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.

Best Barbell Lying Triceps Extension Alternatives

Best Match
Barbell Lying Triceps Extension Skull Crusher

1. Barbell Lying Triceps Extension Skull Crusher

99.9% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
  2. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
  3. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
  4. Pause for a moment when the barbell is just above your forehead, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.
Ez Barbell Decline Triceps Extension

2. Ez Barbell Decline Triceps Extension

98.7% Match
Triceps Ez-barbell Intermediate Isolation
How to perform this exercise
  1. Lie on a decline bench with your head lower than your feet and your feet secured.
  2. Hold the ez barbell with an overhand grip, hands shoulder-width apart.
  3. Extend your arms fully, keeping your elbows close to your head.
  4. Lower the barbell slowly towards your forehead, bending your elbows.
  5. Pause for a moment, then extend your arms back to the starting position.
Barbell Reverse Grip Skullcrusher

3. Barbell Reverse Grip Skullcrusher

96.1% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
  2. Hold the barbell with a reverse grip, palms facing towards your face, and your hands shoulder-width apart.
  3. Extend your arms straight up over your chest, keeping your elbows in and your wrists straight.
  4. Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
  5. Pause for a moment at the bottom, then extend your arms back up to the starting position.
Decline EZ Bar Triceps Extension

4. Decline EZ Bar Triceps Extension

95.2% Match
Triceps Ez-barbell Intermediate Isolation
How to perform this exercise
  1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
  2. Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
  3. As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
  4. Lift the bar back to the starting position by contracting the triceps and exhaling.
  5. Repeat until the recommended amount of repetitions is performed.
Barbell Decline Close Grip To Skull Press

5. Barbell Decline Close Grip To Skull Press

94.2% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  1. Lie on a decline bench with your head lower than your feet and hold a barbell with a close grip.
  2. Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
  3. Pause for a moment, then extend your arms to press the barbell back up to the starting position.
  4. Repeat for the desired number of repetitions.
Barbell Lying Back Of The Head Tricep Extension

6. Barbell Lying Back Of The Head Tricep Extension

94.1% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
  2. Hold a barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
  3. Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
  4. Pause for a moment, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.
EZ-Bar Skullcrusher

7. EZ-Bar Skullcrusher

90.7% Match
Triceps Ez-barbell Intermediate Isolation
How to perform this exercise
  1. Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
  2. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
  3. Lift the bar back to the starting position by extending the elbow and exhaling.
  4. Repeat.
Barbell Seated Close Grip Behind Neck Triceps Extension

8. Barbell Seated Close Grip Behind Neck Triceps Extension

87.4% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold the barbell with a close grip behind your neck, palms facing forward.
  3. Keep your elbows close to your head and slowly lower the barbell towards the back of your head.
  4. Pause for a moment, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.
Decline Dumbbell Triceps Extension

9. Decline Dumbbell Triceps Extension

86.4% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  2. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
  3. As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.
  4. Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
  5. Repeat for the recommended amount of repetitions.
Dumbbell Tate Press

10. Dumbbell Tate Press

85.9% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a flat bench with a dumbbell in each hand, palms facing each other.
  2. Raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing away from you.
  3. Press the dumbbells up until your arms are fully extended, then lower them back down to shoulder height.
  4. Rotate your wrists back to the starting position and repeat for the desired number of repetitions.

Why You Might Need a Barbell Lying Triceps Extension Alternative

You may need substitutes due to shoulder pain, limited barbell access, or to correct unilateral imbalances. Barbell skull crushers load both elbows symmetrically and can irritate the joint if mobility is poor; switching to dumbbells or cables lowers joint torque and allows a more natural wrist path. Biomechanically, the triceps perform elbow extension while the long head also crosses the shoulder, so overhead or single-arm variants change long-head stretch and activation. Use movements that maintain a stable upper arm, control eccentric tempo, and avoid excessive elbow flare to reduce stress and preserve triceps loading.

How to Choose the Right Substitute

Choose based on equipment, joint comfort, and the triceps head you want to emphasize. If you lack a barbell, pick dumbbell skull crushers or single-arm extensions for unilateral control; cue a neutral wrist and keep the elbow pinched to isolate the triceps. For elbow or shoulder pain, favor cable pushdowns or close-grip press variations that reduce peak torque. If you want long-head emphasis, use overhead extensions with a slight shoulder flexion; for lateral-head focus, use pronated grip presses. Prioritize full range of motion, progressive overload, and consistent elbow positioning to ensure proper muscle activation.

Frequently Asked Questions

What muscles does Barbell Lying Triceps Extension work?

The primary target is the triceps brachii—long, lateral, and medial heads—via elbow extension. The long head also spans the shoulder, so your shoulder position affects its stretch and activation; stabilizers like the anterior deltoid and pecs assist modestly.

What is the best bodyweight alternative to Barbell Lying Triceps Extension?

Weighted or bodyweight dips are the top bodyweight substitute because they load elbow extension through a full range and recruit the long head when performed with a slight forward lean. Cue tight scapulae, keep elbows close, and control the descent to maximize triceps activation.

Can I build muscle without doing Barbell Lying Triceps Extension?

Yes. You can achieve hypertrophy with alternatives that provide comparable tension and range, like dumbbell skull crushers, cable overhead extensions, and close-grip presses. Emphasize progressive overload, full ROM, and controlled eccentrics to ensure consistent triceps activation.

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