10 Best Dumbbell Lying Triceps Extension Alternatives for Home & Gym

Ranked Dumbbell Lying Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Lying Triceps 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Exercise Ball Supine Triceps Extension

   96% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.
   3. Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
   4. Pause for a moment, then raise the dumbbell back up 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

   • Primary muscle: triceps, the same as the Dumbbell Lying Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Lying Triceps Extension
   • Body position: lying on your back, the same as the Dumbbell Lying Triceps Extension
   • Balance: harder to stay steady on than the Dumbbell Lying Triceps Extension
2. Play demonstration

   2. Dumbbell Lying Elbow Press

   96% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   The same equipment, taken with a neutral grip.

   How to perform this exercise

   1. Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest.
   2. Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.
   3. Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows.
   4. 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 Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Lying Triceps Extension
   • Body position: lying on your back, the same as the Dumbbell Lying Triceps Extension
3. Play demonstration

   3. Barbell Lying Close-grip Triceps Extension

   94% match

   • Triceps
   • Barbell
   • Intermediate
   • Isolation

   A good swap when you have a barbell to work with, and it still works the triceps.

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
   2. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
   3. Extend your arms fully, lifting the barbell above your chest.
   4. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
   5. Pause for a moment at the bottom, then extend your arms back to the starting position.
   6. 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 Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Lying Triceps Extension
   • Body position: lying on your back, the same as the Dumbbell Lying Triceps Extension
   • Balance: harder to stay steady on than the Dumbbell Lying Triceps Extension
4. Play demonstration

   4. Barbell Lying Extension

   94% match

   • Triceps
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
   2. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
   3. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
   4. Pause for a moment, then extend your arms back up 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

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

   5. EZ Bar Lying Close Grip Triceps Extension Behind Head

   94% match

   • Triceps
   • Ez-barbell
   • Intermediate
   • Isolation

   A good swap when you have an EZ bar to work with, and it still works the triceps.

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
   2. Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest.
   3. Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
   4. Pause for a moment, then extend your arms back up 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

   • Primary muscle: triceps, the same as the Dumbbell Lying Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Lying Triceps Extension
   • Body position: lying on your back, the same as the Dumbbell Lying Triceps Extension
   • Balance: harder to stay steady on than the Dumbbell Lying Triceps Extension
6. Play demonstration

   6. Dumbbell Lying Extension (Across Face)

   92% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
   2. Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other.
   3. Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground.
   4. Pause for a moment, then contract your triceps to bring the dumbbell back 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

   • Primary muscle: triceps, the same as the Dumbbell Lying Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Lying Triceps Extension
   • Body position: lying on your back, the same as the Dumbbell Lying Triceps Extension
7. Play demonstration

   Progression

   7. Dumbbell Seated Bent Over Triceps Extension

   91% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the triceps.

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
   2. Bend forward at the waist, keeping your back straight and your head up.
   3. Extend your arms straight back, keeping your elbows close to your head.
   4. Pause for a moment, then slowly lower the dumbbells back 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

   • Primary muscle: triceps, the same as the Dumbbell Lying Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Lying Triceps Extension
   • Body position: seated, not lying on your back
8. Play demonstration

   8. EZ Bar French Press On Exercise Ball

   91% match

   • Triceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on an exercise ball and hold an EZ barbell with an overhand grip.
   2. Extend your arms straight up, keeping your elbows close to your head.
   3. Slowly lower the barbell behind your head by bending your elbows.
   4. Pause for a moment, then extend your arms back up 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

   • Primary muscle: triceps, the same as the Dumbbell Lying Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Lying Triceps Extension
   • Body position: lying on your back, the same as the Dumbbell Lying Triceps Extension
   • Balance: harder to stay steady on than the Dumbbell Lying Triceps Extension
9. Play demonstration

   9. Barbell Close-grip Bench Press

   90% match

   • Triceps
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
   3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
   4. Pause for a moment when the barbell touches your chest.
   5. Push the barbell back up to the starting position, fully extending your arms.
   6. 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 Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Lying Triceps Extension
   • Body position: lying on your back, the same as the Dumbbell Lying Triceps Extension
10. 

    10. Close-grip Ez-bar Press

    90% match

    • Triceps
    • Ez-barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Lie on a flat bench with an EZ bar loaded to an appropriate weight.
    2. Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
    3. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
    4. Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
    5. Repeat.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

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