10 Best Dumbbell Lying Triceps Extension Alternatives for Home & Gym

The Dumbbell Lying Triceps Extension is done lying on your back with dumbbells. Ranked closest by our scoring: the Exercise Ball Supine Triceps Extension, the Dumbbell Lying Elbow Press and the Barbell Lying Close-grip Triceps Extension. A harder version, the Dumbbell Seated Bent Over Triceps Extension, is listed below as a progression rather than a swap.

Dumbbell Lying Triceps ExtensionWatch the Dumbbell Lying Triceps Extension

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Lying Triceps Extension

The steps for the Dumbbell Lying Triceps Extension itself, so you can judge how close each substitute below really is.

Triceps, with shoulders · Dumbbell · Intermediate · Isolation

  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 your elbows close to your body.
  3. Lower the dumbbells down towards your forehead, 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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Exercise Ball Supine Triceps ExtensionPlay demonstration

    1. Exercise Ball Supine Triceps Extension

    96% match

    Triceps · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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. Dumbbell Lying Elbow PressPlay demonstration

    2. Dumbbell Lying Elbow Press

    96% match

    Triceps · Intermediate · Isolation

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    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. Barbell Lying Close-grip Triceps ExtensionPlay demonstration

    3. Barbell Lying Close-grip Triceps Extension

    94% match

    Triceps · Intermediate · Isolation

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

    • Barbell
    How to perform it
    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
  5. EZ Bar Lying Close Grip Triceps Extension Behind HeadPlay demonstration

    5. EZ Bar Lying Close Grip Triceps Extension Behind Head

    94% match

    Triceps · Intermediate · Isolation

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

    • Ez-barbell
    How to perform it
    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
  7. Dumbbell Seated Bent Over Triceps ExtensionPlay demonstration

    Progression

    7. Dumbbell Seated Bent Over Triceps Extension

    91% match

    Triceps · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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

Dumbbell Lying Triceps Extension FAQ

What muscles does Dumbbell Lying Triceps Extension work?

Dumbbell lying triceps extensions primarily target the triceps brachii, long, lateral, and medial heads, by driving elbow extension. The long head sees extra stretch when the humerus is behind the torso; cue: keep the upper arm fixed and hinge only at the elbow to isolate the triceps.

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