10 Best Dumbbell Lying Elbow Press Alternatives for Triceps Strength

The Dumbbell Lying Elbow Press is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Lying Extension (Across Face), the Dumbbell Lying Triceps Extension and the Barbell Lying Close-grip Triceps Extension. Three harder versions, the Dumbbell Neutral Grip Bench Press, the Dumbbell Twisting Bench Press and the Close-grip Dumbbell Press, are listed below as progressions rather than swaps.

Dumbbell Lying Elbow PressWatch the Dumbbell Lying Elbow Press

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

How to Do the Dumbbell Lying Elbow Press

The steps for the Dumbbell Lying Elbow Press itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Dumbbell · Intermediate · Isolation

  1. Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest.
  2. Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.
  3. Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows.
  4. Repeat for the desired number of repetitions.

The 10 Best 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. 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.

  1. Dumbbell Lying Extension (Across Face)Play demonstration

    1. Dumbbell Lying Extension (Across Face)

    96% match

    Triceps · Intermediate · Isolation

    It uses the same equipment and still works the triceps.

    • Dumbbell
    How to perform it
    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. Dumbbell Lying Triceps ExtensionPlay demonstration

    2. Dumbbell Lying Triceps Extension

    96% match

    Triceps · Intermediate · Isolation

    The same equipment, taken with an overhand grip.

    • Dumbbell
    How to perform it
    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. Barbell Lying Close-grip Triceps ExtensionPlay demonstration

    3. Barbell Lying Close-grip Triceps Extension

    94% match

    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
    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
  5. EZ Bar Lying Close Grip Triceps Extension Behind HeadPlay demonstration

    5. EZ Bar Lying Close Grip Triceps Extension Behind Head

    94% match

    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
    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. Dumbbell Neutral Grip Bench PressPlay demonstration

    Progression

    6. Dumbbell Neutral Grip Bench Press

    93% match

    Triceps · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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. Exercise Ball Supine Triceps ExtensionPlay demonstration

    7. Exercise Ball Supine Triceps Extension

    92% match

    Triceps · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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

Why You Might Need a Dumbbell Lying Elbow Press Alternative

You may substitute the dumbbell lying elbow press for several reasons: elbow or shoulder irritation, lack of dumbbells, or the need for a different torque curve. Different alternatives change moment arms and muscle activation, overhead positions lengthen the long head, while pressdowns bias the lateral and medial heads. Choose a substitute that reduces joint shear (cue: keep scapula retracted and elbows tracking) and preserves progressive overload through reps, tempo, or load. Using alternatives can also correct movement-pattern weaknesses by emphasizing scapular stability or controlling eccentric tempo to improve triceps hypertrophy without aggravating sensitive joints.

Dumbbell Lying Elbow Press FAQ

What muscles does Dumbbell Lying Elbow Press work?

The exercise primarily targets the triceps brachii, long, lateral and medial heads, with minimal involvement from the anconeus and pectoralis minor for stabilization. Cue: drive through elbow extension while keeping the humerus stationary to maximize triceps activation.

Can I build muscle without doing Dumbbell Lying Elbow Press?

Yes, you can build triceps size using alternative movements that provide progressive overload and proper tension. Use exercises with varied joint angles (pressdowns, overhead extensions, dips), control tempo, and increase load or reps over time to drive hypertrophy.

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