10 Best Bodyweight Kneaping Triceps Extension Alternatives for Home Workouts

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Cable Concentration Extension (On Knee)

   82% match

   Triceps · Beginner · Isolation

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

   • Cable

   How to perform it

   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 · Intermediate · Isolation

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

   • Dumbbell

   How to perform it

   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. 3. Dumbbell Incline Two Arm Extension

   81% match

   Triceps · Intermediate · Isolation

4. 4. Decline Dumbbell Triceps Extension

   81% match

   Triceps · Intermediate · Isolation

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

   81% match

   Triceps · Beginner · Isolation

6. 6. Dumbbell Seated Bench Extension

   80% match

   Triceps · Intermediate · Isolation

7. 

   7. Kneeling Cable Triceps Extension

   80% match

   Triceps · Beginner · Isolation

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

   • Cable

   How to perform it

   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. 8. Dumbbell Incline Triceps Extension

   80% match

   Triceps · Intermediate · Isolation

9. 9. Dumbbell Pronate-grip Triceps Extension

   77% match

   Triceps · Intermediate · Isolation

10. 10. Dumbbell Tricep Extension -pronated Grip

    77% match

    Triceps · Intermediate · Isolation