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

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

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.
Filter Dumbbell Lying One Arm Supinated Triceps Extension alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

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
    Body Tricep Press

    1. Body Tricep Press

    66% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

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

    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 One Arm Supinated Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Triceps PressPlay demonstration

    2. Triceps Press

    66% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    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 One Arm Supinated Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
  3. Triceps Dips FloorPlay demonstration

    3. Triceps Dips Floor

    64% 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 One Arm Supinated Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
    • Balance: easier to stay steady on than the Dumbbell Lying One Arm Supinated Triceps Extension
  4. Side Push-upPlay demonstration

    4. Side Push-up

    64% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
    3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
    4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
    5. Lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
    • Equipment: bodyweight only, not free weights
  5. Close-grip Push-up Off Of A Dumbbell

    5. Close-grip Push-up Off Of A Dumbbell

    62% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
    2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
    3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
    4. After a 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 One Arm Supinated Triceps Extension
    • 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 One Arm Supinated Triceps Extension
  6. One Arm DipPlay demonstration

    6. One Arm Dip

    62% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

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

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Lying One Arm Supinated Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Lying One Arm Supinated Triceps Extension
  7. Three Bench DipPlay demonstration

    7. Three Bench Dip

    61% 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 One Arm Supinated Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  8. Body-upPlay demonstration

    8. Body-up

    61% 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 One Arm Supinated Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Push-ups - Close Triceps Position

    9. Push-ups - Close Triceps Position

    61% 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 One Arm Supinated Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Triceps Dip (Between Benches)Play demonstration

    10. Triceps Dip (Between Benches)

    61% 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 One Arm Supinated Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

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