10 Best Dumbbell Incline Two Arm Extension Alternatives for Home and Gym

The Dumbbell Incline Two Arm Extension is done lying on your back with dumbbells. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the Body Tricep Press and the Triceps Press.

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

Original Exercise: Dumbbell Incline Two Arm Extension

Dumbbell Incline Two Arm ExtensionPlay demonstration
Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders

How to perform Dumbbell Incline Two Arm Extension
  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.
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Ranked Dumbbell Incline Two Arm Extension Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Incline Two Arm 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
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    81% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: extension, the same as the Dumbbell Incline Two Arm Extension
    • Primary muscle: triceps, the same as the Dumbbell Incline Two Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
  2. Body Tricep Press

    2. Body Tricep Press

    56% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

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

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Incline Two Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Triceps PressPlay demonstration

    3. Triceps Press

    55% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself 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 Incline Two Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
    • Balance: easier to stay steady on than the Dumbbell Incline Two Arm Extension
  4. Triceps DipPlay demonstration

    4. Triceps Dip

    54% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Incline Two Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Incline Two Arm Extension
  5. Body-upPlay demonstration

    5. Body-up

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Incline Two Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Incline Push-up Close-grip

    6. Incline Push-up Close-grip

    52% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands next to one another on the bar.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Incline Two Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Push-ups - Close Triceps Position

    7. Push-ups - Close Triceps Position

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Incline Two Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Triceps Dip (Between Benches)Play demonstration

    8. Triceps Dip (Between Benches)

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Incline Two Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  9. Bench Dip (Knees Bent)Play demonstration

    9. Bench Dip (Knees Bent)

    52% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Incline Two Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  10. Close-grip Push-up Off Of A Dumbbell

    10. Close-grip Push-up Off Of A Dumbbell

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
    2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
    3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
    4. After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Incline Two Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

Why You Might Need a Dumbbell Incline Two Arm Extension Alternative

You might substitute this exercise for pain, limited equipment, or to vary stimulus. Shoulder impingement or elbow tendon irritation can make the incline position uncomfortable; switching to a cable or neutral-grip overhead variation reduces compressive shear and allows smoother torque across the elbow. Equipment limits, no incline bench or a single dumbbell, also justify alternatives like close-grip press or dips. Performance goals matter: choose heavier compound presses for strength or controlled overhead extensions and skullcrushers for focused concentric/eccentric triceps loading. Technique cue: reduce range or flare of the elbow if you feel joint pinching to preserve triceps activation while easing joint stress.

How to Choose the Right Dumbbell Incline Two Arm Extension Substitute

Pick a substitute based on joint comfort, available load, and desired muscle emphasis. If you want maximal long-head stretch, choose overhead variants (cue: keep ribs down and elbows near your ears to keep shoulder flexion). For heavier loading and overall upper-arm strength, choose close-grip bench press or weighted dips, maintain a tight scapular set and a full elbow lockout to engage all three triceps heads. If you have tendon irritation, use cables or neutral-grip dumbbells to smooth torque and reduce peak joint stress. Match range of motion, tempo, and progressive overload to your training phase when selecting a swap.

Dumbbell Incline Two Arm Extension FAQ

What muscles does Dumbbell Incline Two Arm Extension work?

It primarily targets the triceps, emphasizing the long head because the shoulder is in flexion on an incline. Cue: keep elbows fixed and avoid shoulder retraction so the long head undergoes maximal stretch and concentric force during elbow extension.

Can I build muscle without doing Dumbbell Incline Two Arm Extension?

Yes, you can achieve hypertrophy with other triceps-focused lifts like overhead cable extensions, skullcrushers, and close-grip presses by matching volume and progressive overload. Cue: control the eccentric phase and reach full elbow extension to maximize muscle tension and metabolic stress for growth.

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