10 Best Dumbbell Forward Lunge Triceps Extension Alternatives for Limited Equipment

The Dumbbell Forward Lunge Triceps Extension is done standing with dumbbells. Ranked closest by our scoring: the Kettlebell Lunge Pass Through, Dumbbell Lunges and the Weighted Lunge With Swing.

Dumbbell Forward Lunge Triceps ExtensionWatch the Dumbbell Forward Lunge Triceps Extension

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Forward Lunge Triceps Extension

The steps for the Dumbbell Forward Lunge Triceps Extension itself, so you can judge how close each substitute below really is.

Triceps, with shoulders, core · Dumbbell · Intermediate · Compound

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Take a step forward with your right foot, lowering your body into a lunge position.
  3. Keep your back straight and your chest up.
  4. Extend your arms straight overhead, keeping your elbows close to your ears.
  5. Lower the dumbbells behind your head by bending your elbows.
  6. Pause for a moment, then straighten your arms to return to the starting position.
  7. Repeat the movement for the desired number of repetitions, then switch legs and repeat.

The 10 Best Dumbbell Forward Lunge Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Forward Lunge 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Kettlebell Lunge Pass ThroughPlay demonstration

    1. Kettlebell Lunge Pass Through

    85% match

    Glutes · Intermediate · Compound

    A looser match: it works the glutes rather than the triceps.

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand.
    4. Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand.
    5. Repeat the lunge on the opposite side, passing the kettlebell under your left thigh.
    6. Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Dumbbell Forward Lunge Triceps Extension
    • Primary muscle: glutes, not triceps
    • Equipment: free weights, the same as the Dumbbell Forward Lunge Triceps Extension
    • Body position: standing, the same as the Dumbbell Forward Lunge Triceps Extension
  2. Dumbbell Lunges

    2. Dumbbell Lunges

    83% match

    Quads · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the quads rather than the triceps.

    • Dumbbell
    How to perform it
    1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
    2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
    3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
    4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Dumbbell Forward Lunge Triceps Extension
    • Primary muscle: quads, not triceps
    • Equipment: free weights, the same as the Dumbbell Forward Lunge Triceps Extension
    • Body position: standing, the same as the Dumbbell Forward Lunge Triceps Extension
  4. Barbell Walking Lunge

    4. Barbell Walking Lunge

    80% match

    Quads · Intermediate · Compound

    A looser match: it works the quads rather than the triceps.

    • Barbell
    How to perform it
    1. Begin standing with your feet shoulder width apart and a barbell across your upper back.
    2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
    3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
    4. Step forward with your rear foot, repeating the lunge on the opposite leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Dumbbell Forward Lunge Triceps Extension
    • Primary muscle: quads, not triceps
    • Equipment: free weights, the same as the Dumbbell Forward Lunge Triceps Extension
    • Body position: standing, the same as the Dumbbell Forward Lunge Triceps Extension
  5. Dumbbell Contralateral Forward LungePlay demonstration

    5. Dumbbell Contralateral Forward Lunge

    77% match

    Glutes · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the glutes rather than the triceps.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
    2. Take a step forward with your right foot, keeping your back straight and core engaged.
    3. Lower your body by bending both knees until your right thigh is parallel to the ground.
    4. Push through your right heel to return to the starting position.
    5. Repeat with your left leg.
    6. Alternate legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Dumbbell Forward Lunge Triceps Extension
    • Primary muscle: glutes, not triceps
    • Equipment: free weights, the same as the Dumbbell Forward Lunge Triceps Extension
    • Body position: standing, the same as the Dumbbell Forward Lunge Triceps Extension

Dumbbell Forward Lunge Triceps Extension FAQ

What muscles does Dumbbell Forward Lunge Triceps Extension work?

The exercise primarily targets the triceps brachii (long, lateral, and medial heads) through elbow extension while the lunge engages the quads and glutes for support. Core stabilizers and the glute medius also activate to maintain balance; cue a braced core and a vertical upper arm to keep load on the triceps.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.