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 Triceps Press, the Body Tricep Press and the Triceps Dips Floor.

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.

  1. Best match
    Triceps PressPlay demonstration

    1. Triceps Press

    73% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself 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: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
  2. Body Tricep Press

    2. Body Tricep Press

    73% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

    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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Triceps Dips FloorPlay demonstration

    3. Triceps Dips Floor

    72% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
    2. Slide your butt off the front of the chair with your legs extended in front of you.
    3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
    5. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Lying Extension (Across Face)
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  4. Triceps Dip (Bench Leg)Play demonstration

    4. Triceps Dip (Bench Leg)

    68% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
    2. Walk your feet forward, sliding your butt off the bench, and straighten your arms.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Push through your palms to straighten your arms and return to the starting position.
    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: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  5. Triceps DipPlay demonstration

    5. Triceps Dip

    68% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    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: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Lying Extension (Across Face)
  6. Three Bench DipPlay demonstration

    6. Three Bench Dip

    68% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    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: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  7. Body-upPlay demonstration

    7. Body-up

    67% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
    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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Lying Extension (Across Face)
  8. Push-ups - Close Triceps Position

    8. Push-ups - Close Triceps Position

    67% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    4. After a second pause at the contracted position, repeat the movement for the prescribed amount 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Triceps Dip (Between Benches)Play demonstration

    9. Triceps Dip (Between Benches)

    67% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    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: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Lying Extension (Across Face)
  10. Bench Dip (Knees Bent)Play demonstration

    10. Bench Dip (Knees Bent)

    67% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Lying Extension (Across Face)
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
    • 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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