10 Best Dumbbell Lying Extension (Across Face) Alternatives for Triceps

The Dumbbell Lying Extension (Across Face) is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Lying Elbow Press, the Dumbbell Lying Triceps Extension and the Supine Chest Throw. A harder version, the Dumbbell Neutral Grip Bench Press, is listed below as a progression rather than a swap.

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

Original Exercise: Dumbbell Lying Extension (Across Face)

Dumbbell Lying Extension (Across Face)Play demonstration
Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders

How to perform Dumbbell Lying Extension (Across Face)
  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.
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Ranked Dumbbell Lying Extension (Across Face) Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Lying Extension (Across Face) 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
    Dumbbell Lying Elbow PressPlay demonstration

    1. Dumbbell Lying Elbow Press

    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 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.

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

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Lying Extension (Across Face)
    • Equipment: free weights, the same as the Dumbbell Lying Extension (Across Face)
    • Body position: lying on your back, the same as the Dumbbell Lying Extension (Across Face)
  2. Dumbbell Lying Triceps ExtensionPlay demonstration

    2. Dumbbell Lying Triceps Extension

    92% 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 Extension (Across Face)
    • Equipment: free weights, the same as the Dumbbell Lying Extension (Across Face)
    • Body position: lying on your back, the same as the Dumbbell Lying Extension (Across Face)
  3. Supine Chest Throw

    3. Supine Chest Throw

    91% match
    • Triceps
    • Medicine-ball
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
    2. Begin with the ball on your chest, held with both hands on the bottom.
    3. Explode up, extending through the elbow to throw the ball directly above you as high as possible.
    4. Catch the ball with both hands as it comes down.

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

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Lying Extension (Across Face)
    • Equipment: free weights, the same as the Dumbbell Lying Extension (Across Face)
    • Body position: lying on your back, the same as the Dumbbell Lying Extension (Across Face)
  4. Barbell Lying Close-grip Triceps ExtensionPlay demonstration

    4. Barbell Lying Close-grip Triceps Extension

    90% 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 Extension (Across Face)
    • Equipment: free weights, the same as the Dumbbell Lying Extension (Across Face)
    • Body position: lying on your back, the same as the Dumbbell Lying Extension (Across Face)
    • Balance: harder to stay steady on than the Dumbbell Lying Extension (Across Face)
  5. Barbell Lying ExtensionPlay demonstration

    5. Barbell Lying Extension

    90% 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 Extension (Across Face)
    • Equipment: free weights, the same as the Dumbbell Lying Extension (Across Face)
    • Body position: lying on your back, the same as the Dumbbell Lying Extension (Across Face)
    • Balance: harder to stay steady on than the Dumbbell Lying Extension (Across Face)
  6. EZ Bar Lying Close Grip Triceps Extension Behind HeadPlay demonstration

    6. EZ Bar Lying Close Grip Triceps Extension Behind Head

    90% 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 Extension (Across Face)
    • Equipment: free weights, the same as the Dumbbell Lying Extension (Across Face)
    • Body position: lying on your back, the same as the Dumbbell Lying Extension (Across Face)
    • Balance: harder to stay steady on than the Dumbbell Lying Extension (Across Face)
  7. Dumbbell Floor Press

    7. Dumbbell Floor Press

    89% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
    2. Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
    3. Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

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

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Lying Extension (Across Face)
    • Equipment: free weights, the same as the Dumbbell Lying Extension (Across Face)
    • Body position: lying on your back, the same as the Dumbbell Lying Extension (Across Face)
    • Balance: harder to stay steady on than the Dumbbell Lying Extension (Across Face)
  8. Medicine Ball Supine Chest ThrowPlay demonstration

    8. Medicine Ball Supine Chest Throw

    89% match
    • Triceps
    • Medicine-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back on a bench with your knees bent and feet flat on the ground.
    2. Hold the medicine ball with both hands, extending your arms straight up above your chest.
    3. Lower the medicine ball towards your chest, keeping your elbows close to your body.
    4. Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible.
    5. Catch the medicine ball and repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Lying Extension (Across Face)
    • Equipment: free weights, the same as the Dumbbell Lying Extension (Across Face)
    • Body position: lying on your back, the same as the Dumbbell Lying Extension (Across Face)
  9. Dumbbell Neutral Grip Bench PressPlay demonstration

    Progression

    9. Dumbbell Neutral Grip Bench Press

    89% 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 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
    • Primary muscle: triceps, the same as the Dumbbell Lying Extension (Across Face)
    • Equipment: free weights, the same as the Dumbbell Lying Extension (Across Face)
    • Body position: lying on your back, the same as the Dumbbell Lying Extension (Across Face)
    • Balance: harder to stay steady on than the Dumbbell Lying Extension (Across Face)
  10. Exercise Ball Supine Triceps ExtensionPlay demonstration

    10. Exercise Ball Supine Triceps Extension

    88% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation
    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 Extension (Across Face)
    • Equipment: free weights, the same as the Dumbbell Lying Extension (Across Face)
    • Body position: lying on your back, the same as the Dumbbell Lying Extension (Across Face)
    • Balance: harder to stay steady on than the Dumbbell Lying Extension (Across Face)

Dumbbell Lying Extension (Across Face) FAQ

What muscles does Dumbbell Lying Extension (across Face) work?

The exercise primarily targets the triceps brachii, especially the long and lateral heads, through elbow extension. It also engages the anconeus for stabilization and requires forearm and shoulder stabilizers to keep the upper arm steady; cue: keep elbows pointed upward and squeeze at full extension to maximize triceps activation.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology