10 Best Dumbbell Lying Alternate Extension Alternatives for Triceps
The Dumbbell Lying Alternate Extension is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Incline Two Arm Extension, the Dumbbell Lying Single Extension and the Decline Dumbbell Triceps Extension. A harder version, the Tate Press, is listed below as a progression rather than a swap.
A lifter reaching for a flat bench often finds it taken, which is where the Dumbbell Lying Alternate Extension happens: a dumbbell in each hand, one arm bending toward your head, the other extended over your chest. The closest swap is the Dumbbell Incline Two Arm Extension: same dumbbells and triceps, both arms pressing together, not alternating. If you want one arm at a time, the Dumbbell Lying Single Extension stays flat, dropping the alternating, finishing reps on one arm before switching.
Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives
How to Do the Dumbbell Lying Alternate Extension
The steps for the Dumbbell Lying Alternate Extension itself, so you can judge how close each substitute below really is.
Triceps, with shoulders · Dumbbell · Intermediate · Isolation
- 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.
The 10 Best Dumbbell Lying Alternate Extension Alternatives
10 substitutes, ranked by how closely each one matches the Dumbbell Lying Alternate 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.
Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.
Triceps · Intermediate · Isolation
It uses the same equipment and still works the triceps.
- Dumbbell
How to perform it
- 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.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: extension, the same as the Dumbbell Lying Alternate Extension
- Primary muscle: triceps, the same as the Dumbbell Lying Alternate Extension
- Equipment: free weights, the same as the Dumbbell Lying Alternate Extension
- Body position: lying on your back, the same as the Dumbbell Lying Alternate Extension
2. Dumbbell Lying Single Extension
93% matchTriceps · Intermediate · Isolation
Triceps · Intermediate · Isolation
Triceps · Intermediate · Isolation
Pick this when you want to work the triceps with less balance to manage.
- Dumbbell
How to perform it
- 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.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: extension, the same as the Dumbbell Lying Alternate Extension
- Primary muscle: triceps, the same as the Dumbbell Lying Alternate Extension
- Equipment: free weights, the same as the Dumbbell Lying Alternate Extension
- Body position: lying on your back, the same as the Dumbbell Lying Alternate Extension
- Balance: easier to stay steady on than the Dumbbell Lying Alternate Extension
Triceps · Intermediate · Isolation
A good swap when you have an EZ bar to work with, and it still works the triceps.
- Ez-barbell
How to perform it
- 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.
- 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 Dumbbell Lying Alternate Extension
- Primary muscle: triceps, the same as the Dumbbell Lying Alternate Extension
- Equipment: free weights, the same as the Dumbbell Lying Alternate Extension
- Body position: lying on your back, the same as the Dumbbell Lying Alternate Extension
Triceps · Intermediate · Isolation
The same equipment, taken with an overhand grip.
- Dumbbell
How to perform it
- 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.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: extension, the same as the Dumbbell Lying Alternate Extension
- Primary muscle: triceps, the same as the Dumbbell Lying Alternate Extension
- Equipment: free weights, the same as the Dumbbell Lying Alternate Extension
- Body position: lying on your back, the same as the Dumbbell Lying Alternate Extension
Triceps · Intermediate · Isolation
A good swap when you have a barbell to work with, and it still works the triceps.
- Barbell
How to perform it
- 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.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: extension, the same as the Dumbbell Lying Alternate Extension
- Primary muscle: triceps, the same as the Dumbbell Lying Alternate Extension
- Equipment: free weights, the same as the Dumbbell Lying Alternate Extension
- Body position: lying on your back, the same as the Dumbbell Lying Alternate Extension
8. Barbell Reverse Grip Skullcrusher
88% matchTriceps · Intermediate · Isolation
9. Olympic Barbell Triceps Extension
88% matchTriceps · Intermediate · Isolation
Why You Might Need a Dumbbell Lying Alternate Extension Alternative
A busy gym bench is the simplest reason to swap: one flat bench, and someone else already has it, or the only free bench is set at an incline or a decline. The Dumbbell Lying Alternate Extension needs a flat bench and two dumbbells held with palms facing each other, and every swap here still puts a dumbbell or a bar in your hands rather than asking for gear you do not own. Some move to an incline or a decline bench, some work one arm at a time instead of two, and four hand you a bar so you are not juggling separate dumbbells. What gets trained barely changes: your triceps still do the work in every one of them, so the choice comes down to the bench and the grip, not a different muscle.
How to Choose the Right Dumbbell Lying Alternate Extension Substitute
If your bench is free but stuck at an incline, take the Dumbbell Incline Two Arm Extension: same dumbbells, same triceps, both arms pressing together, not alternating. If you want the one-arm-at-a-time feel of the original, the Dumbbell Lying Single Extension stays flat on the bench and works one arm through all its reps before you switch, rather than alternating within a set. If you still want an incline without alternating, the Dumbbell Incline Triceps Extension has you sit on the incline bench and lower both dumbbells together behind your head rather than toward your forehead. If your gym has an EZ bar or a straight bar instead of dumbbells, the EZ Barbell Decline Triceps Extension moves you to a decline bench with the EZ bar, and the Olympic Barbell Triceps Extension takes a straight bar overhead while you stand.
Dumbbell Lying Alternate Extension FAQ
Which alternative works one arm at a time like the original?
The Dumbbell Lying Single Extension. It keeps you flat on the same bench, but instead of alternating arm by arm within a set, you work one arm through all its reps before switching, the same one-side-at-a-time feel as the Dumbbell Lying Alternate Extension without the alternating rhythm.
What if my gym only has a barbell, not dumbbells?
Reach for the EZ Barbell Decline Triceps Extension, the Barbell Lying Back Of The Head Tricep Extension, the Barbell Reverse Grip Skullcrusher or the Olympic Barbell Triceps Extension. The first three keep you on a bench, decline or flat, and the last one moves the bar overhead while you stand. All four put a bar in your hands instead of two dumbbells and work the same triceps as the Dumbbell Lying Alternate Extension.
Which alternative uses an overhand grip instead of a neutral one?
The Dumbbell Tricep Extension -pronated Grip. It keeps the same flat bench and the same pair of dumbbells, but two things change: your palms face forward instead of each other, and both dumbbells lower together toward your ears rather than one arm at a time. Your triceps still do the work.
Can I do the Dumbbell Lying Alternate Extension at home?
Yes, as long as you own an adjustable bench and a pair of dumbbells. The Dumbbell Incline Two Arm Extension, the Dumbbell Lying Single Extension and the Dumbbell Incline Triceps Extension all use the same dumbbells and work the same triceps, just at a different bench angle or with one arm at a time, so any of them fits a home bench.
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