10 Best Dumbbell Lying Elbow Press Alternatives for Triceps Strength

Ranked Dumbbell Lying Elbow Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Lying Elbow Press 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Dumbbell Lying Extension (Across Face)

   96% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   It uses the same equipment and still works the triceps.

   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 Lying Elbow Press
   • Equipment: free weights, the same as the Dumbbell Lying Elbow Press
   • Body position: lying on your back, the same as the Dumbbell Lying Elbow Press
2. Play demonstration

   2. Dumbbell Lying Triceps Extension

   96% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   The same equipment, taken with an overhand grip.

   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 Lying Elbow Press
   • Equipment: free weights, the same as the Dumbbell Lying Elbow Press
   • Body position: lying on your back, the same as the Dumbbell Lying Elbow Press
3. Play demonstration

   3. Barbell Lying Close-grip Triceps Extension

   94% match

   • Triceps
   • Barbell
   • Intermediate
   • Isolation

   A good swap when you have a barbell to work with, and it still works the triceps.

   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 Lying Elbow Press
   • Equipment: free weights, the same as the Dumbbell Lying Elbow Press
   • Body position: lying on your back, the same as the Dumbbell Lying Elbow Press
   • Balance: harder to stay steady on than the Dumbbell Lying Elbow Press
4. Play demonstration

   4. Barbell Lying Extension

   94% 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 Lying Elbow Press
   • Equipment: free weights, the same as the Dumbbell Lying Elbow Press
   • Body position: lying on your back, the same as the Dumbbell Lying Elbow Press
   • Balance: harder to stay steady on than the Dumbbell Lying Elbow Press
5. Play demonstration

   5. EZ Bar Lying Close Grip Triceps Extension Behind Head

   94% match

   • Triceps
   • Ez-barbell
   • Intermediate
   • Isolation

   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 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 Lying Elbow Press
   • Equipment: free weights, the same as the Dumbbell Lying Elbow Press
   • Body position: lying on your back, the same as the Dumbbell Lying Elbow Press
   • Balance: harder to stay steady on than the Dumbbell Lying Elbow Press
6. Play demonstration

   Progression

   6. Dumbbell Neutral Grip Bench Press

   93% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the triceps.

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.
   3. Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
   4. Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: flat horizontal press, the same as the Dumbbell Lying Elbow Press
   • Primary muscle: triceps, the same as the Dumbbell Lying Elbow Press
   • Equipment: free weights, the same as the Dumbbell Lying Elbow Press
   • Body position: lying on your back, the same as the Dumbbell Lying Elbow Press
   • Balance: harder to stay steady on than the Dumbbell Lying Elbow Press
7. Play demonstration

   7. Exercise Ball Supine Triceps Extension

   92% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.
   3. Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
   4. Pause for a moment, then raise the dumbbell 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 Lying Elbow Press
   • Equipment: free weights, the same as the Dumbbell Lying Elbow Press
   • Body position: lying on your back, the same as the Dumbbell Lying Elbow Press
   • Balance: harder to stay steady on than the Dumbbell Lying Elbow Press
8. Play demonstration

   Progression

   8. Dumbbell Twisting Bench Press

   92% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Hold a dumbbell in each hand with an overhand grip, palms facing away from you.
   3. Extend your arms straight up over your chest, keeping a slight bend in your elbows.
   4. Lower the dumbbells down towards your chest, keeping your elbows close to your body.
   5. As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.
   6. Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position.
   7. As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you.
   8. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: flat horizontal press, the same as the Dumbbell Lying Elbow Press
   • Primary muscle: triceps, the same as the Dumbbell Lying Elbow Press
   • Equipment: free weights, the same as the Dumbbell Lying Elbow Press
   • Body position: lying on your back, the same as the Dumbbell Lying Elbow Press
   • Balance: harder to stay steady on than the Dumbbell Lying Elbow Press
9. 

   Progression

   9. Close-grip Dumbbell Press

   92% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place a dumbbell standing up on a flat bench.
   2. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
   3. Grasp the dumbbell with both hands and hold it straight over your chest at arm's length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
   4. Initiate the movement by lowering the dumbbell to your chest.
   5. Return to the starting position by extending the elbows.

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

   Why this matches

   • Movement: flat horizontal press, the same as the Dumbbell Lying Elbow Press
   • Primary muscle: triceps, the same as the Dumbbell Lying Elbow Press
   • Equipment: free weights, the same as the Dumbbell Lying Elbow Press
   • Body position: lying on your back, the same as the Dumbbell Lying Elbow Press
   • Balance: harder to stay steady on than the Dumbbell Lying Elbow Press
10. Play demonstration

    10. EZ Bar French Press On Exercise Ball

    91% match

    • Triceps
    • Ez-barbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Sit on an exercise ball and hold an EZ barbell with an overhand grip.
    2. Extend your arms straight up, keeping your elbows close to your head.
    3. 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

    • Movement: flat horizontal press, the same as the Dumbbell Lying Elbow Press
    • Primary muscle: triceps, the same as the Dumbbell Lying Elbow Press
    • Equipment: free weights, the same as the Dumbbell Lying Elbow Press
    • Body position: lying on your back, the same as the Dumbbell Lying Elbow Press
    • Balance: harder to stay steady on than the Dumbbell Lying Elbow Press