10 Best Dumbbell Lying Single Extension Alternatives for Home & Gym
The Dumbbell Lying Single Extension is done lying on your back with dumbbells. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the Side Push-up and the One Arm Dip.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Lying Single Extension
- Primary muscle
- Triceps
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Isolation
Secondary muscles: Shoulders
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.
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.
Best 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
- Kneel down on the ground with your knees hip-width apart.
- Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
- Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
- Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
- 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
- Movement: extension, the same as the Dumbbell Lying Single Extension
- Primary muscle: triceps, the same as the Dumbbell Lying Single Extension
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not lying on your back
2. Side Push-up
54% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start by lying on your side with your legs extended and stacked on top of each other.
- Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
- Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
- Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
- Lower your body back down to the starting position with control.
- 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 Single Extension
- Equipment: bodyweight only, not free weights
3. One Arm Dip
51% match- Triceps
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Stand facing away from a bench or chair, with your feet shoulder-width apart.
- Place one hand on the bench or chair behind you, fingers pointing towards your body.
- Extend your legs out in front of you, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
- Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
- 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 Single 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 Single Extension
4. Body Tricep Press
49% match- Triceps
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Position a bar in a rack at chest height.
- 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.
- Begin by flexing the elbow, lowering yourself towards the bar.
- Pause, and then reverse the motion by extending the elbows.
- 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 Single Extension
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
5. Bodyweight Side Lying Biceps Curl
49% match- Biceps
- Bodyweight
- Beginner
- Isolation
A looser match: it works the biceps rather than the triceps.
How to perform this exercise
- Lie on your side with your legs extended and your head supported by your arm.
- Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
- Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Primary muscle: biceps, not triceps
- Equipment: bodyweight only, not free weights
6. Triceps Press
48% match- Triceps
- Bodyweight
- Intermediate
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Extend your arms straight out in front of you, parallel to the ground.
- Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- 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 Single Extension
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not lying on your back
- Balance: easier to stay steady on than the Dumbbell Lying Single Extension
7. Triceps Dip
47% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- 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 Single Extension
- Equipment: bodyweight only, not free weights
- Body position: hanging, not lying on your back
- Balance: harder to stay steady on than the Dumbbell Lying Single Extension
8. Body-up
45% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- 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.
- Extend your legs out in front of you, keeping your heels on the ground and your body straight.
- Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
- Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
- 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 Single Extension
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
9. Incline Push-up Close-grip
45% match- Triceps
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
- Place your hands next to one another on the bar.
- Position your feet back from the bar with arms and body straight. This will be your starting position.
- Keeping your body straight, lower your chest to the bar by bending the arms.
- Return to the starting position by extending the elbows, pressing yourself back up.
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 Single Extension
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- 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.
- Lower yourself until your chest almost touches the floor as you inhale.
- 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.
- 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 Single Extension
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
How to Choose the Right Dumbbell Lying Single Extension 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.
Dumbbell Lying Single Extension FAQ
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.
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