10 Best Dumbbell Lying Single Extension Alternatives for Home & Gym

Ranked 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. 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

   Play demonstration

   1. Dumbbell Incline Two Arm Extension

   93% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   It uses the same equipment and still works the triceps.

   How to perform this exercise

   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. Play demonstration

   2. Dumbbell Lying Alternate Extension

   93% 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 a slight bend in your elbows.
   3. Lower one dumbbell down towards your head, bending at the elbow, while keeping the other arm extended.
   4. Pause for a moment at the bottom, then raise the dumbbell back up to the starting position.
   5. Repeat with the other arm, alternating sides for the desired number of repetitions.

   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: lying on your back, the same as the Dumbbell Lying Single Extension
3. 

   3. Decline Dumbbell Triceps Extension

   92% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. 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.
   2. 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.
   3. 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.
   4. Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
   5. Repeat for the recommended amount 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
4. Play demonstration

   4. Dumbbell Incline Triceps Extension

   91% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
   • Dumbbell
   • Intermediate
   • Isolation

   The same equipment, done seated instead.

   How to perform this exercise

   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
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
   • Dumbbell
   • Intermediate
   • Isolation

   The same equipment, done standing instead.

   How to perform this exercise

   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
   • Other
   • Intermediate
   • Isolation

   How to perform this exercise

   1. 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.
   2. Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
   3. Pause at the lockout, and reverse the motion to return to the starting position.

   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
   • Body position: standing, not lying on your back
9. 

   9. Dumbbell One-arm Triceps Extension

   90% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. 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.
   2. 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.
   3. 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.
   4. 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.
   5. 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.
   6. Repeat for the recommended amount of repetitions and 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: standing, not lying on your back
10. 

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

    90% match

    • Triceps
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. With a dumbbell in one hand and the palm facing your torso, 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.
    2. The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight. Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.
    3. Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
    4. After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
    5. Repeat the movement for the prescribed 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
    • Balance: harder to stay steady on than the Dumbbell Lying Single Extension