10 Best Dumbbell Lying Single Extension Alternatives for Home & Gym
If you can't do the Dumbbell Lying Single Extension, use exercises that replicate elbow extension under similar load: cable triceps pushdowns, skull crushers (barbell or EZ), overhead dumbbell extensions, close-grip bench press, and bench dips. Cue: keep your elbow fixed and extend at the elbow to target the triceps' long and lateral heads.
Original Exercise: Dumbbell Lying Single Extension
How to Perform Dumbbell Lying Single Extension
- Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest.
- Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary.
- Pause briefly at the bottom of the movement, then extend your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Best Dumbbell Lying Single Extension Alternatives
1. Dumbbell One Arm Triceps Extension (on Bench)
98.7% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in one hand and place your other hand on the bench for support.
- Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.
- Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
- Extend your arm back up to the starting position, fully straightening your elbow.
2. Dumbbell Incline Two Arm Extension
93% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- Slowly lie back on the bench, keeping the dumbbells close to your chest.
- Once you are fully lying down, extend your arms straight up towards the ceiling, keeping your elbows slightly bent.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
3. Dumbbell Lying Alternate Extension
93% MatchHow to perform this exercise
- Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight up over your chest, keeping a slight bend in your elbows.
- Lower one dumbbell down towards your head, bending at the elbow, while keeping the other arm extended.
- Pause for a moment at the bottom, then raise the dumbbell back up to the starting position.
- Repeat with the other arm, alternating sides for the desired number of repetitions.
4. Decline Dumbbell Triceps Extension
91.7% MatchHow to perform this exercise
- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
- As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.
- Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
- Repeat for the recommended amount of repetitions.
5. Dumbbell Incline Triceps Extension
90.9% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, palms facing inwards.
- Extend your arms fully overhead, keeping your elbows close to your head.
- Lower the dumbbells behind your head by bending your elbows, keeping your upper arms stationary.
- Pause for a moment, then raise the dumbbells back to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
6. Chain Handle Extension
90.7% MatchHow to perform this exercise
- You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows should be pointing straight up.
- Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
- Pause at the lockout, and reverse the motion to return to the starting position.
7. Dumbbell One-Arm Triceps Extension
90.1% MatchHow to perform this exercise
- Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
- Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
- Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
- Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
- Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
8. Ez Barbell Decline Triceps Extension
89% MatchHow to perform this exercise
- Lie on a decline bench with your head lower than your feet and your feet secured.
- Hold the ez barbell with an overhand grip, hands shoulder-width apart.
- Extend your arms fully, keeping your elbows close to your head.
- Lower the barbell slowly towards your forehead, bending your elbows.
- Pause for a moment, then extend your arms back to the starting position.
9. Barbell Lying Back Of The Head Tricep Extension
88.4% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold a barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
10. Barbell Reverse Grip Skullcrusher
88.4% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with a reverse grip, palms facing towards your face, and your hands shoulder-width apart.
- Extend your arms straight up over your chest, keeping your elbows in and your wrists straight.
- Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
- Pause for a moment at the bottom, then extend your arms back up to the starting position.
Why You Might Need a Dumbbell Lying Single Extension Alternative
You might substitute the Dumbbell Lying Single Extension for several reasons: shoulder or wrist pain during lying extensions, lack of a bench or dumbbell, or a desire for different tension profiles. Substitutes reduce joint stress (for example, cable pushdowns keep the shoulder neutral) or allow heavier bilateral loading (close-grip bench press) to build strength. For unilateral imbalances, single-arm overhead extensions or machine pushdowns let you isolate each limb and correct asymmetry. Rehab cases often favor cables or light eccentrics to control torque at the elbow. Cue: keep the upper arm vertical and limit shoulder motion so torque stays at the elbow and triceps.
How to Choose the Right Substitute
Match the substitute to the movement pattern (elbow extension), equipment, and training goal. Choose cables for constant tension and smooth range, skull crushers or EZ-bar lying extensions for heavy linear loading, and overhead extensions when you want greater long-head involvement via shoulder flexion. Consider stability and joint comfort—if you lack shoulder mobility prefer pushdowns or dips that keep the humerus more neutral. If correcting imbalance, prioritize single-arm versions. Technique cue: maintain a rigid upper arm, move only at the elbow, and control the eccentric phase to maximize triceps activation and reduce injury risk.
Frequently Asked Questions
What muscles does Dumbbell Lying Single Extension work?
The exercise primarily targets the triceps brachii, with emphasis on the lateral and long heads through isolated elbow extension. Cue: keep the humerus stationary and extend at the elbow to concentrate force on the triceps rather than the shoulder.
What is the best bodyweight alternative to Dumbbell Lying Single Extension?
Bench dips and diamond push-ups are the best bodyweight options for triceps isolation. For bench dips, place hands on a bench, lower until elbows reach about 90°, and keep hips close to the bench; for diamond push-ups, tuck elbows to emphasize elbow extension and triceps activation.
Can I build muscle without doing Dumbbell Lying Single Extension?
Yes. You can stimulate triceps hypertrophy with alternatives like skull crushers, cable pushdowns, close-grip presses, and progressive overload through volume, load, or tempo. Technique cue: prioritize full, controlled elbow extension and gradual load increases to drive muscle growth.
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