10 Best Dumbbell Decline Triceps Extension Alternatives for Home & Gym

The Dumbbell Decline Triceps Extension is done lying on your back with dumbbells. Ranked closest by our scoring: the EZ Barbell Decline Close Grip Face Press, the Dumbbell Lying Elbow Press and the Decline Close-grip Bench To Skull Crusher.

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

Original Exercise: Dumbbell Decline Triceps Extension

Dumbbell Decline Triceps ExtensionPlay demonstration
Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders

How to perform Dumbbell Decline Triceps Extension
  1. Lie on a decline bench with your head lower than your feet and hold a dumbbell in each hand, palms facing each other.
  2. Extend your arms fully, keeping your elbows close to your head.
  3. Lower the dumbbells slowly behind your head, bending your elbows.
  4. Pause for a moment, then raise the dumbbells back to the starting position.
  5. Repeat for the desired number of repetitions.
Filter Dumbbell Decline 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 Dumbbell Decline Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Decline 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
    EZ Barbell Decline Close Grip Face PressPlay demonstration

    1. EZ Barbell Decline Close Grip Face Press

    90% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Lie on a decline bench with your head lower than your feet.
    2. Grasp the ez barbell with a close grip, palms facing each other.
    3. Extend your arms straight up above your chest, keeping your elbows close to your body.
    4. Lower the barbell towards your forehead by bending your elbows.
    5. Pause for a moment, then press the barbell back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: decline press, the same as the Dumbbell Decline Triceps Extension
    • Primary muscle: triceps, the same as the Dumbbell Decline Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Decline Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Decline Triceps Extension
  2. Dumbbell Lying Elbow PressPlay demonstration

    2. Dumbbell Lying Elbow Press

    88% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation

    Pick this when you want to work the triceps with less balance to manage.

    How to perform this exercise
    1. Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest.
    2. Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.
    3. Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows.
    4. 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 Dumbbell Decline Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Decline Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Decline Triceps Extension
    • Balance: easier to stay steady on than the Dumbbell Decline Triceps Extension
  3. Decline Close-grip Bench To Skull Crusher

    3. Decline Close-grip Bench To Skull Crusher

    88% match
    • Triceps
    • Barbell
    • Advanced
    • Compound

    A good swap when you have a barbell 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 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. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
    4. Using the triceps to push the bar back up, press it back to the starting position as you exhale.
    5. 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.
    6. Lift the bar back to the starting position by contracting the triceps and exhaling.
    7. Repeat steps 3-6 until the recommended amount of repetitions is performed.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: decline press, the same as the Dumbbell Decline Triceps Extension
    • Primary muscle: triceps, the same as the Dumbbell Decline Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Decline Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Decline Triceps Extension
    • Balance: easier to stay steady on than the Dumbbell Decline Triceps Extension
  4. EZ Barbell Incline Triceps ExtensionPlay demonstration

    4. EZ Barbell Incline Triceps Extension

    86% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench with your back against the pad and hold the ez barbell with an overhand grip.
    3. Extend your arms fully overhead, keeping your elbows close to your head.
    4. Lower the barbell behind your head by bending your elbows, keeping your upper arms stationary.
    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
    • Primary muscle: triceps, the same as the Dumbbell Decline Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Decline Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Decline Triceps Extension
  5. Barbell Lying Close-grip Triceps ExtensionPlay demonstration

    5. Barbell Lying Close-grip Triceps Extension

    85% 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. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
    3. Extend your arms fully, lifting the barbell above your chest.
    4. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
    5. Pause for a moment at the bottom, 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
    • Primary muscle: triceps, the same as the Dumbbell Decline Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Decline Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Decline Triceps Extension
  6. Barbell Lying ExtensionPlay demonstration

    6. Barbell Lying Extension

    85% 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, 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
    • Primary muscle: triceps, the same as the Dumbbell Decline Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Decline Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Decline Triceps Extension
  7. EZ Bar Lying Close Grip Triceps Extension Behind HeadPlay demonstration

    7. EZ Bar Lying Close Grip Triceps Extension Behind Head

    85% match
    • Triceps
    • Ez-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 ez barbell with a close grip, palms facing up, 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.

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

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Decline Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Decline Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Decline Triceps Extension
  8. Incline Barbell Triceps Extension

    8. Incline Barbell Triceps Extension

    85% match
    • Triceps
    • Barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
    2. Lie back on an incline bench set at any angle between 45-75-degrees.
    3. Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position.
    4. Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move.
    5. Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.
    6. 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 Dumbbell Decline Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Decline Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Decline Triceps Extension
  9. Dumbbell Lying Extension (Across Face)Play demonstration

    9. Dumbbell Lying Extension (Across Face)

    84% match
    • Triceps
    • Dumbbell
    • 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 dumbbell with both hands and extend your arms straight up above your chest, palms facing each other.
    3. Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground.
    4. Pause for a moment, then contract your triceps to bring the dumbbell 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
    • Primary muscle: triceps, the same as the Dumbbell Decline Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Decline Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Decline Triceps Extension
    • Balance: easier to stay steady on than the Dumbbell Decline Triceps Extension
  10. Dumbbell Lying Triceps ExtensionPlay demonstration

    10. Dumbbell Lying Triceps Extension

    84% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
    2. Extend your arms straight up over your chest, keeping your elbows close to your body.
    3. Lower the dumbbells down towards your forehead, 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
    • Primary muscle: triceps, the same as the Dumbbell Decline Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Decline Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Decline Triceps Extension
    • Balance: easier to stay steady on than the Dumbbell Decline Triceps Extension

Why You Might Need a Dumbbell Decline Triceps Extension Alternative

You might substitute the dumbbell decline triceps extension for several reasons: shoulder or neck discomfort on a decline bench, lack of a decline bench, or the need to change loading patterns for hypertrophy. Alternatives let you alter elbow angle, shoulder position, and load type to stress the long, lateral, and medial heads differently. For example, overhead extensions bias the long head via greater shoulder flexion, while pushdowns emphasize the lateral head through a fixed shoulder position. Cue: control eccentric tempo and stop when you feel joint pinching rather than muscle work.

Dumbbell Decline Triceps Extension FAQ

What muscles does Dumbbell Decline Triceps Extension work?

The exercise isolates the triceps, primarily stressing the long and lateral heads through elbow extension while the shoulder is slightly flexed on decline. Biomechanically it minimizes shoulder movement so the elbow extensors bear the load; keep the upper arms fixed to maintain triceps activation.

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