10 Best Dumbbell Lying One Arm Supinated Triceps Extension Alternatives for Home

The Dumbbell Lying One Arm Supinated Triceps Extension is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Lying One Arm Pronated Triceps Extension, the Dumbbell Lying Extension (Across Face) and the Barbell Lying Close-grip Triceps Extension.

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Original Exercise: Dumbbell Lying One Arm Supinated Triceps Extension

Dumbbell Lying One Arm Supinated Triceps ExtensionPlay demonstration
Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Forearms

How to perform Dumbbell Lying One Arm Supinated Triceps Extension
  1. Lie flat on a bench with your back and head supported, and your feet flat on the ground.
  2. Hold a dumbbell in one hand with an underhand grip, and extend your arm straight up above your shoulder.
  3. Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow.
  4. Pause for a moment at the bottom, then extend your arm back up to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
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Ranked Dumbbell Lying One Arm Supinated Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Lying One Arm Supinated Triceps Extension 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
    Dumbbell Lying One Arm Pronated Triceps ExtensionPlay demonstration

    1. Dumbbell Lying One Arm Pronated 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 your back and head supported, and your feet flat on the ground.
    2. Hold a dumbbell in one hand with your palm facing down, and extend your arm straight up above your shoulder.
    3. Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow.
    4. Pause for a moment at the bottom, then extend your arm back up to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

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

    2. Dumbbell Lying Extension (Across Face)

    88% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation

    The same equipment, taken with a neutral grip.

    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 One Arm Supinated Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
  3. Barbell Lying Close-grip Triceps ExtensionPlay demonstration

    3. Barbell Lying Close-grip Triceps Extension

    86% 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 One Arm Supinated Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
  4. Barbell Lying ExtensionPlay demonstration

    4. Barbell Lying Extension

    86% 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 One Arm Supinated Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
  5. EZ Bar Lying Close Grip Triceps Extension Behind HeadPlay demonstration

    5. EZ Bar Lying Close Grip Triceps Extension Behind Head

    86% 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 One Arm Supinated Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
  6. Barbell One Arm Floor PressPlay demonstration

    6. Barbell One Arm Floor Press

    85% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
    2. Hold the barbell with one hand, palm facing up, and extend your arm straight up over your chest.
    3. Slowly lower the barbell towards your chest, keeping your elbow close to your body.
    4. Pause for a moment at the bottom, then push the barbell back up to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
  7. Dumbbell Lying Elbow PressPlay demonstration

    7. Dumbbell Lying Elbow Press

    84% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation
    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 One Arm Supinated Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
  8. Dumbbell Lying Triceps ExtensionPlay demonstration

    8. Dumbbell Lying Triceps Extension

    84% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation
    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 One Arm Supinated Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
  9. Reverse Triceps Bench Press

    9. Reverse Triceps Bench Press

    83% match
    • Triceps
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
    2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
    3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
    4. Repeat the movement for the prescribed amount of repetitions.
    5. When you are done, place the bar back in the rack.

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

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
  10. Exercise Ball Supine Triceps ExtensionPlay demonstration

    10. Exercise Ball Supine Triceps Extension

    82% 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 One Arm Supinated Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
    • Body position: lying on your back, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
    • Balance: harder to stay steady on than the Dumbbell Lying One Arm Supinated Triceps Extension

Why You Might Need a Dumbbell Lying One Arm Supinated Triceps Extension Alternative

You might substitute this exercise for elbow or wrist pain, lack of a dumbbell, or to change loading patterns for progression. A supinated lying extension stresses the distal triceps via a specific moment arm; alternatives shift that moment arm or reduce joint compression. For example, choose a cable overhead extension to keep constant tension, cue: maintain an upright torso and keep upper arm vertical to emphasize the long head. If you need heavier load tolerance, a close-grip bench press distributes force bilaterally and reduces shear at the elbow while still targeting triceps extension.

How to Choose the Right Dumbbell Lying One Arm Supinated Triceps Extension Substitute

Select a substitute based on equipment, joint tolerance, and which triceps head you need to target. For long-head emphasis pick overhead variations (cue: keep elbow slightly forward and full extension at the top). For lateral-head focus use horizontal pressing or pushdowns (cue: shorten lever arm by tucking the elbow). If you lack stability, prefer cables or machines to preserve constant tension and reduce compensatory shoulder movement. Progress by increasing load, volume, or decreasing tempo on the eccentric phase to stimulate hypertrophy while monitoring elbow extension mechanics.

Dumbbell Lying One Arm Supinated Triceps Extension FAQ

What muscles does Dumbbell Lying One Arm Supinated Triceps Extension work?

It primarily targets the triceps, long, lateral, and medial heads, by producing elbow extension. The supinated grip alters forearm rotation and slightly changes the moment arm, increasing activation of the long head when you maintain a vertical upper arm and full elbow extension.

Can I build muscle without doing Dumbbell Lying One Arm Supinated Triceps Extension?

Yes, you can build triceps size and strength with other compound and isolation movements like close-grip bench press, overhead extensions, and pushdowns. Focus on progressive overload, controlled eccentric tempo, and proper elbow mechanics (cue: keep elbows stable and maintain full extension) to ensure sufficient triceps activation.

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