10 Best Dumbbell Lying Alternate Extension Alternatives for Triceps
If you can’t perform the dumbbell lying alternate extension, use skull crushers, overhead dumbbell extensions, cable triceps pushdowns, close‑grip bench presses, or dumbbell kickbacks. Each preserves elbow‑dominant triceps loading and targets the long head and lateral head differently. For skull crushers, keep upper arms fixed and extend at the elbow to isolate the triceps.
Original Exercise: Dumbbell Lying Alternate Extension
How to Perform Dumbbell Lying Alternate Extension
- Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight up over your chest, keeping a slight bend in your elbows.
- Lower one dumbbell down towards your head, bending at the elbow, while keeping the other arm extended.
- Pause for a moment at the bottom, then raise the dumbbell back up to the starting position.
- Repeat with the other arm, alternating sides for the desired number of repetitions.
Best Dumbbell Lying Alternate Extension Alternatives
1. Dumbbell Lying Single Extension
93% MatchHow to perform this exercise
- Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest.
- Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary.
- Pause briefly at the bottom of the movement, then extend your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
2. Dumbbell Incline Two Arm Extension
93% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- Slowly lie back on the bench, keeping the dumbbells close to your chest.
- Once you are fully lying down, extend your arms straight up towards the ceiling, keeping your elbows slightly bent.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
3. Decline Dumbbell Triceps Extension
91.7% MatchHow to perform this exercise
- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
- As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.
- Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
- Repeat for the recommended amount of repetitions.
4. Dumbbell One Arm Triceps Extension (on Bench)
91.7% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in one hand and place your other hand on the bench for support.
- Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.
- Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
- Extend your arm back up to the starting position, fully straightening your elbow.
5. Dumbbell Incline Triceps Extension
90.9% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, palms facing inwards.
- Extend your arms fully overhead, keeping your elbows close to your head.
- Lower the dumbbells behind your head by bending your elbows, keeping your upper arms stationary.
- Pause for a moment, then raise the dumbbells back to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
6. Ez Barbell Decline Triceps Extension
89% MatchHow to perform this exercise
- Lie on a decline bench with your head lower than your feet and your feet secured.
- Hold the ez barbell with an overhand grip, hands shoulder-width apart.
- Extend your arms fully, keeping your elbows close to your head.
- Lower the barbell slowly towards your forehead, bending your elbows.
- Pause for a moment, then extend your arms back to the starting position.
7. Dumbbell Tricep Extension -Pronated Grip
88.4% MatchHow to perform this exercise
- 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.
- The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
- 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.
- Then, exhale and use your triceps to return the weight to the starting position.
8. Barbell Reverse Grip Skullcrusher
88.4% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with a reverse grip, palms facing towards your face, and your hands shoulder-width apart.
- Extend your arms straight up over your chest, keeping your elbows in and your wrists straight.
- Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
- Pause for a moment at the bottom, then extend your arms back up to the starting position.
9. Barbell Lying Back Of The Head Tricep Extension
88.4% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold a barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell Tate Press
88.2% MatchHow to perform this exercise
- Sit on a flat bench with a dumbbell in each hand, palms facing each other.
- Raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing away from you.
- Press the dumbbells up until your arms are fully extended, then lower them back down to shoulder height.
- Rotate your wrists back to the starting position and repeat for the desired number of repetitions.
Why You Might Need a Dumbbell Lying Alternate Extension Alternative
You may substitute the lying alternate extension because of shoulder pain, limited range of motion, or no access to the exact dumbbell setup. Some lifters trade it for cable or barbell variations to maintain consistent tension through the movement. Others pick overhead extensions to emphasize the long head via shoulder flexion. Use cues like keeping the elbow stationary, controlling the eccentric for 2–3 seconds, and avoiding excessive shoulder extension to preserve triceps isolation and minimize compensatory deltoid or forearm activation.
How to Choose the Right Substitute
Select an alternative based on equipment, injury history, and which triceps head you want to emphasize. For long‑head stretch choose overhead dumbbell or cable overhead extensions and keep the shoulder flexed while extending at the elbow. For heavy compound strength pick close‑grip bench press with a shoulder‑width grip and full elbow lockout to load all heads. If you lack equipment, use slow tempo diamond push‑ups and focus on elbow adduction and full extension. Always cue scapular stability, a tight core, and limit shoulder movement to preserve elbow‑dominant loading and proper triceps activation.
Frequently Asked Questions
What muscles does Dumbbell Lying Alternate Extension work?
The exercise primarily targets the triceps brachii — long, lateral, and medial heads — through elbow extension. It isolates elbow movement, so keep the upper arm fixed and extend only at the elbow to maximize triceps activation and reduce deltoid involvement.
What is the best bodyweight alternative to Dumbbell Lying Alternate Extension?
Diamond push‑ups are the top bodyweight alternative because they emphasize elbow extension and medial/lateral head recruitment. Set hands close under the sternum, keep elbows tucked, and push to full lockout while maintaining a rigid plank to maximize triceps loading.
Can I build muscle without doing Dumbbell Lying Alternate Extension?
Yes. You can achieve hypertrophy with other elbow‑dominant movements such as skull crushers, overhead extensions, pushdowns, and close‑grip presses. Focus on progressive overload, controlled eccentrics, and strict elbow extension cues to ensure equivalent triceps stimulation.
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