10 Decline Dumbbell Triceps Extension Alternatives for Limited Gear

Ranked Decline Dumbbell Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Decline Dumbbell 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Dumbbell Incline Triceps Extension

   99% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   It uses the same equipment and still works the triceps.

   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 Decline Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Decline Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Decline Dumbbell Triceps Extension
   • Body position: lying on your back, the same as the Decline Dumbbell Triceps Extension
2. Play demonstration

   2. Dumbbell Incline Two Arm Extension

   99% 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 Decline Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Decline Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Decline Dumbbell Triceps Extension
   • Body position: lying on your back, the same as the Decline Dumbbell Triceps Extension
3. 

   Progression

   3. Tate Press

   96% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the triceps.

   How to perform this exercise

   1. Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.
   2. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of you at shoulder width. Note: when holding the dumbbells in front of you, make sure your arms are wider than shoulder width apart from each other using a pronated (palms forward) grip. Allow your elbows to point out. This is your starting position.
   3. Keeping the upper arms stationary, slowly move the dumbbells in and down in a semi circular motion until they touch the upper chest while inhaling. Keep full control of the dumbbells at all times and do not move the upper arms nor rest the dumbbells on the chest.
   4. As you breathe out, move the dumbbells up using your triceps and the same semi-circular motion but in reverse. Attempt to keep the dumbbells together as they move up. Lock your arms in the contracted position, hold for a second and then start coming down again slowly again. Tip: It should take at least twice as long to go down than to come up.
   5. Repeat the movement for the prescribed amount of repetitions of your training program.

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

   Why this matches

   • Primary muscle: triceps, the same as the Decline Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Decline Dumbbell Triceps Extension
   • Body position: lying on your back, the same as the Decline Dumbbell Triceps Extension
4. Play demonstration

   4. Barbell Lying Triceps Extension

   96% match

   • Triceps
   • Barbell
   • Intermediate
   • Isolation

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

   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 at the bottom, 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 Decline Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Decline Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Decline Dumbbell Triceps Extension
   • Body position: lying on your back, the same as the Decline Dumbbell Triceps Extension
5. Play demonstration

   5. Barbell Lying Triceps Extension Skull Crusher

   96% 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.

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

   Why this matches

   • Movement: extension, the same as the Decline Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Decline Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Decline Dumbbell Triceps Extension
   • Body position: lying on your back, the same as the Decline Dumbbell Triceps Extension
6. 

   6. Dumbbell Tricep Extension -pronated Grip

   95% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   The same equipment, taken with an overhand grip.

   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 Decline Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Decline Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Decline Dumbbell Triceps Extension
   • Body position: lying on your back, the same as the Decline Dumbbell Triceps Extension
7. 

   7. Decline EZ Bar Triceps Extension

   95% match

   • Triceps
   • Ez-barbell
   • Intermediate
   • Isolation

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

   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.

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

   Why this matches

   • Movement: extension, the same as the Decline Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Decline Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Decline Dumbbell Triceps Extension
   • Body position: lying on your back, the same as the Decline Dumbbell Triceps Extension
8. 

   8. Lying Close-grip Barbell Triceps Press To Chin

   95% match

   • Triceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
   2. Extend your arms in front of you as you hold the barbell over your chest. The arms should be perpendicular to your torso (90-degree angle). This will be your starting position.
   3. As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary and elbows in. Keep lowering the bar until it lightly touches your chin.
   4. As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
   5. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: triceps, the same as the Decline Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Decline Dumbbell Triceps Extension
   • Body position: lying on your back, the same as the Decline Dumbbell Triceps Extension
9. Play demonstration

   9. Olympic Barbell Triceps Extension

   95% match

   • Triceps
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and holding the barbell with an overhand grip.
   2. Raise the barbell above your head, fully extending your arms.
   3. Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.
   4. Pause for a moment, then extend your arms back 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 Decline Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Decline Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Decline Dumbbell Triceps Extension
   • Body position: lying on your back, the same as the Decline Dumbbell Triceps Extension
10. Play demonstration

    10. EZ Barbell Decline Triceps Extension

    95% 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.
    6. 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 Decline Dumbbell Triceps Extension
    • Primary muscle: triceps, the same as the Decline Dumbbell Triceps Extension
    • Equipment: free weights, the same as the Decline Dumbbell Triceps Extension
    • Body position: lying on your back, the same as the Decline Dumbbell Triceps Extension