10 Best Bodyweight Kneaping Triceps Extension Alternatives for Home Workouts

Ranked Bodyweight Kneeling Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Bodyweight Kneeling 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

   Play demonstration

   1. Cable Concentration Extension (On Knee)

   82% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

   Pick this when you want to work the triceps one side at a time.

   How to perform this exercise

   1. Sit on a bench or chair with your knees bent and feet flat on the ground.
   2. Hold the cable handle with your right hand and place your elbow on the inside of your right knee.
   3. Extend your arm fully, keeping your elbow stationary and close to your knee.
   4. Pause for a moment at the top, then slowly lower your arm back to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: extension, the same as the Bodyweight Kneeling Triceps Extension
   • Primary muscle: triceps, the same as the Bodyweight Kneeling Triceps Extension
   • Equipment: a cable, not bodyweight only
   • Body position: kneeling, the same as the Bodyweight Kneeling Triceps Extension
2. 

   2. Seated Bent-over Two-arm Dumbbell Triceps Extension

   81% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   A good swap when you have dumbbells to work with, and it still works the triceps.

   How to perform this exercise

   1. Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).
   2. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
   3. The upper arms with the dumbbells should be close to the torso and aligned with it (lifted up until they are parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
   4. Keeping the upper arms stationary, use the triceps to lift the weight as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
   5. After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.
   6. Repeat the movement for the prescribed amount of repetitions.

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

   Why this matches

   • Movement: extension, the same as the Bodyweight Kneeling Triceps Extension
   • Primary muscle: triceps, the same as the Bodyweight Kneeling Triceps Extension
   • Equipment: free weights, not bodyweight only
   • Body position: seated, not kneeling
3. Play demonstration

   3. Dumbbell Incline Two Arm Extension

   81% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
   2. Slowly lie back on the bench, keeping the dumbbells close to your chest.
   3. Once you are fully lying down, extend your arms straight up towards the ceiling, keeping your elbows slightly bent.
   4. Pause for a moment at the top, then slowly lower the dumbbells back down 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

   • Movement: extension, the same as the Bodyweight Kneeling Triceps Extension
   • Primary muscle: triceps, the same as the Bodyweight Kneeling Triceps Extension
   • Equipment: free weights, not bodyweight only
   • Body position: lying on your back, not kneeling
4. 

   4. Decline Dumbbell Triceps Extension

   81% 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.

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

   Why this matches

   • Movement: extension, the same as the Bodyweight Kneeling Triceps Extension
   • Primary muscle: triceps, the same as the Bodyweight Kneeling Triceps Extension
   • Equipment: free weights, not bodyweight only
   • Body position: lying on your back, not kneeling
5. 

   5. Standing Bent-over Two-arm Dumbbell Triceps Extension

   81% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. With a dumbbell in each hand and the palms facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The upper arms should be close to the torso and parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights. Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
   2. Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arms are extended. Like many other arm exercises, only the forearm moves.
   3. After a second contraction at the top, slowly lower the dumbbells back to their starting position as you inhale.
   4. Repeat the movement for the prescribed amount of repetitions.

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

   Why this matches

   • Movement: extension, the same as the Bodyweight Kneeling Triceps Extension
   • Primary muscle: triceps, the same as the Bodyweight Kneeling Triceps Extension
   • Equipment: free weights, not bodyweight only
   • Body position: standing, not kneeling
6. Play demonstration

   6. Dumbbell Seated Bench Extension

   80% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold a dumbbell with both hands and extend your arms straight up above your head.
   3. Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
   4. Pause for a moment, then raise the dumbbell 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

   • Movement: extension, the same as the Bodyweight Kneeling Triceps Extension
   • Primary muscle: triceps, the same as the Bodyweight Kneeling Triceps Extension
   • Equipment: free weights, not bodyweight only
   • Body position: seated, not kneeling
   • Balance: easier to stay steady on than the Bodyweight Kneeling Triceps Extension
7. 

   7. Kneeling Cable Triceps Extension

   80% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

   A good swap when you have a cable machine to work with, and it still works the triceps.

   How to perform this exercise

   1. Place a bench sideways in front of a high pulley machine.
   2. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.
   3. Face away from the machine and kneel.
   4. Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing towards the high pulley. This will be your starting position.
   5. While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor. Contract the triceps hard and keep this position for a second. Exhale as you perform this movement.
   6. Slowly return to the starting position as you breathe in.
   7. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Movement: extension, the same as the Bodyweight Kneeling Triceps Extension
   • Primary muscle: triceps, the same as the Bodyweight Kneeling Triceps Extension
   • Equipment: a cable, not bodyweight only
   • Body position: kneeling, the same as the Bodyweight Kneeling Triceps Extension
   • Balance: easier to stay steady on than the Bodyweight Kneeling Triceps Extension
8. Play demonstration

   8. Dumbbell Incline Triceps Extension

   80% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on an incline bench with a dumbbell in each hand, palms facing inwards.
   2. Extend your arms fully overhead, keeping your elbows close to your head.
   3. Lower the dumbbells behind your head by bending your elbows, keeping your upper arms stationary.
   4. Pause for a moment, then raise the dumbbells back to the starting position by extending your arms.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: extension, the same as the Bodyweight Kneeling Triceps Extension
   • Primary muscle: triceps, the same as the Bodyweight Kneeling Triceps Extension
   • Equipment: free weights, not bodyweight only
   • Body position: lying on your back, not kneeling
   • Balance: easier to stay steady on than the Bodyweight Kneeling Triceps Extension
9. Play demonstration

   9. Dumbbell Pronate-grip Triceps Extension

   77% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a bench or chair with your back straight and feet flat on the ground.
   2. Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead.
   3. Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell 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.

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

   Why this matches

   • Movement: extension, the same as the Bodyweight Kneeling Triceps Extension
   • Primary muscle: triceps, the same as the Bodyweight Kneeling Triceps Extension
   • Equipment: free weights, not bodyweight only
   • Body position: standing, not kneeling
10. 

    10. Dumbbell Tricep Extension -pronated Grip

    77% match

    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.
    2. The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
    3. Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.
    4. Then, exhale and use your triceps to return the weight to the starting position.

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

    Why this matches

    • Movement: extension, the same as the Bodyweight Kneeling Triceps Extension
    • Primary muscle: triceps, the same as the Bodyweight Kneeling Triceps Extension
    • Equipment: free weights, not bodyweight only
    • Body position: lying on your back, not kneeling