10 Best Dumbbell Lying Single Extension Alternatives for Home & Gym

The 10 Best Dumbbell Lying Single Extension Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Lying Single Extension 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.

1. Play demonstration

   1. Dumbbell Incline Two Arm Extension

   93% match

   Triceps · Intermediate · Isolation

   It uses the same equipment and still works the triceps.

   • Dumbbell

   How to perform it

   1. Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
   2. Slowly lie back on the bench, keeping the dumbbells close to your chest.
   3. Once you are fully lying down, extend your arms straight up towards the ceiling, keeping your elbows slightly bent.
   4. Pause for a moment at the top, then slowly lower the dumbbells back down 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

   • Movement: extension, the same as the Dumbbell Lying Single Extension
   • Primary muscle: triceps, the same as the Dumbbell Lying Single Extension
   • Equipment: free weights, the same as the Dumbbell Lying Single Extension
   • Body position: lying on your back, the same as the Dumbbell Lying Single Extension

2. 2. Dumbbell Lying Alternate Extension

   93% match

   Triceps · Intermediate · Isolation

3. 3. Decline Dumbbell Triceps Extension

   92% match

   Triceps · Intermediate · Isolation

4. Play demonstration

   4. Dumbbell Incline Triceps Extension

   91% match

   Triceps · Intermediate · Isolation

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

   • Dumbbell

   How to perform it

   1. Sit on an incline bench with a dumbbell in each hand, palms facing inwards.
   2. Extend your arms fully overhead, keeping your elbows close to your head.
   3. Lower the dumbbells behind your head by bending your elbows, keeping your upper arms stationary.
   4. Pause for a moment, then raise the dumbbells back to the starting position by extending your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: extension, the same as the Dumbbell Lying Single Extension
   • Primary muscle: triceps, the same as the Dumbbell Lying Single Extension
   • Equipment: free weights, the same as the Dumbbell Lying Single Extension
   • Body position: lying on your back, the same as the Dumbbell Lying Single Extension
   • Balance: easier to stay steady on than the Dumbbell Lying Single Extension
5. Play demonstration

   5. Dumbbell One Arm Triceps Extension (On Bench)

   91% match

   Triceps · Intermediate · Isolation

   The same equipment, done seated instead.

   • Dumbbell

   How to perform it

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold a dumbbell in one hand and place your other hand on the bench for support.
   3. Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.
   4. Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
   5. Extend your arm back up to the starting position, fully straightening your elbow.
   6. 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

   • Movement: extension, the same as the Dumbbell Lying Single Extension
   • Primary muscle: triceps, the same as the Dumbbell Lying Single Extension
   • Equipment: free weights, the same as the Dumbbell Lying Single Extension
   • Body position: seated, not lying on your back
6. 

   6. Seated Bent-over One-arm Dumbbell Triceps Extension

   91% match

   Triceps · Intermediate · Isolation

   Pick this when you want an easier version that still works the triceps.

   • Dumbbell

   How to perform it

   1. Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
   2. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
   3. The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
   4. Keeping the upper arm stationary, use the triceps to lift the weight as you exhale until the forearm is parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
   5. After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
   6. Repeat the movement for the prescribed amount of repetitions.
   7. Switch arms and repeat the exercise.

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

   Why this matches

   • Movement: extension, the same as the Dumbbell Lying Single Extension
   • Primary muscle: triceps, the same as the Dumbbell Lying Single Extension
   • Equipment: free weights, the same as the Dumbbell Lying Single Extension
   • Body position: seated, not lying on your back
7. 

   7. Standing One-arm Dumbbell Triceps Extension

   91% match

   Triceps · Intermediate · Isolation

   The same equipment, done standing instead.

   • Dumbbell

   How to perform it

   1. To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
   2. This will be your starting position.
   3. Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
   4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
   5. Repeat for the recommended amount of repetitions.
   6. Switch arms and repeat the exercise.

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

   Why this matches

   • Movement: extension, the same as the Dumbbell Lying Single Extension
   • Primary muscle: triceps, the same as the Dumbbell Lying Single Extension
   • Equipment: free weights, the same as the Dumbbell Lying Single Extension
   • Body position: standing, not lying on your back

8. 8. Chain Handle Extension

   91% match

   Triceps · Intermediate · Isolation

9. 9. Dumbbell One-arm Triceps Extension

   90% match

   Triceps · Beginner · Isolation

10. 10. Standing Bent-over One-arm Dumbbell Triceps Extension

    90% match

    Triceps · Beginner · Isolation