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

Dumbbell Lying Single Extension
Primary Muscle
Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Shoulders
How to Perform Dumbbell Lying Single Extension
  1. Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest.
  2. Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary.
  3. Pause briefly at the bottom of the movement, then extend your arm back to the starting position.
  4. Repeat for the desired number of repetitions, then switch arms.

Ranked Dumbbell Lying Single Extension Alternatives

Best Match
Dumbbell Incline Two Arm Extension

1. Dumbbell Incline Two Arm Extension

93% Match
Triceps Dumbbell Intermediate Isolation
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.
Dumbbell Lying Alternate Extension

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.
Decline Dumbbell Triceps Extension

3. Decline Dumbbell Triceps Extension

91.7% 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.
Dumbbell Incline Triceps Extension

4. Dumbbell Incline Triceps Extension

90.9% Match
Triceps Dumbbell Intermediate Isolation
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.
Dumbbell One Arm Triceps Extension (on Bench)

5. Dumbbell One Arm Triceps Extension (on Bench)

90.7% Match
Triceps Dumbbell Intermediate Isolation
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.
Seated Bent-Over One-Arm Dumbbell Triceps Extension

6. Seated Bent-Over One-Arm Dumbbell Triceps Extension

90.7% Match
Triceps Dumbbell Intermediate Isolation
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.
Standing One-Arm Dumbbell Triceps Extension

7. Standing One-Arm Dumbbell Triceps Extension

90.7% Match
Triceps Dumbbell Intermediate Isolation
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.
Chain Handle Extension

8. Chain Handle Extension

90.7% 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.
Dumbbell One-Arm Triceps Extension

9. Dumbbell One-Arm Triceps Extension

90.1% 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.
Standing Bent-Over One-Arm Dumbbell Triceps Extension

10. Standing Bent-Over One-Arm Dumbbell Triceps Extension

89.9% 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.

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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