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.

Dumbbell Lying Extension (Across Face)Watch the Dumbbell Lying Extension (Across Face)

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

How to Do the Dumbbell Lying Extension (Across Face)

The steps for the Dumbbell Lying Extension (Across Face) itself, so you can judge how close each substitute below really is.

Triceps, with shoulders · Dumbbell · Intermediate · Isolation

  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.

The 10 Best 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. 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 Elbow PressPlay demonstration

    1. Dumbbell Lying Elbow Press

    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 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 · 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 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 · Intermediate · Compound

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

    • Medicine-ball
    How to perform it
    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 · 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 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 · 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 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 · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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)

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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