10 Best Dumbbell One-arm Triceps Extension Alternatives for Limited Equipment

The Dumbbell One-arm Triceps Extension is done standing with dumbbells. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the One Arm Dip and the Triceps Dip (Between Benches).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell One-arm Triceps Extension

Dumbbell One-arm Triceps Extension
Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
How to perform Dumbbell One-arm Triceps Extension
  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.
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Ranked Dumbbell One-arm Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One-arm 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.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    74% 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
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. 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 One-arm Triceps Extension
    • Primary muscle: triceps, the same as the Dumbbell One-arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  2. One Arm DipPlay demonstration

    2. One Arm Dip

    57% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. 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 One-arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell One-arm Triceps Extension
    • Balance: harder to stay steady on than the Dumbbell One-arm Triceps Extension
  3. Triceps Dip (Between Benches)Play demonstration

    3. Triceps Dip (Between Benches)

    53% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. 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 One-arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell One-arm Triceps Extension
  4. Side Push-upPlay demonstration

    4. Side Push-up

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
    3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
    4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
    5. Lower your body back down to the starting position with control.
    6. 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 One-arm Triceps Extension
    • Equipment: bodyweight only, not free weights
  5. Body Tricep Press

    5. Body Tricep Press

    51% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. 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.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. 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 One-arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  6. Triceps PressPlay demonstration

    6. Triceps Press

    50% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself 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 One-arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  7. Incline Close-grip Push-upPlay demonstration

    7. Incline Close-grip Push-up

    46% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. 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
    • Primary muscle: triceps, the same as the Dumbbell One-arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  8. Three Bench DipPlay demonstration

    8. Three Bench Dip

    46% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    5. 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 One-arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  9. Triceps DipPlay demonstration

    9. Triceps Dip

    45% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. 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 One-arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Dumbbell One-arm Triceps Extension
  10. Triceps Dips FloorPlay demonstration

    10. Triceps Dips Floor

    45% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
    2. Slide your butt off the front of the chair with your legs extended in front of you.
    3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
    5. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
    6. 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
    • Primary muscle: triceps, the same as the Dumbbell One-arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Dumbbell One-arm Triceps Extension

Why You Might Need a Dumbbell One-arm Triceps Extension Alternative

You may substitute the Dumbbell One-arm Triceps Extension for pain management, equipment limits, or to change stimulus. Overhead unilateral work can aggravate elbow or shoulder issues; choosing a cable or two-arm variation reduces shear and controls the resistance curve. If you lack a heavy dumbbell, compound options like close-grip bench allow greater loading and recruit stabilizers for strength carryover. Different alternatives bias different heads: overhead positions increase long-head tension because it crosses the shoulder, while pushdowns load the lateral head with a neutral shoulder. Cue: stop when your elbow drifts and keep the wrist neutral to protect joints.

Dumbbell One-arm Triceps Extension FAQ

What muscles does Dumbbell One-arm Triceps Extension work?

It primarily targets the triceps brachii, long, lateral and medial heads, with the long head receiving extra tension when the arm is overhead because it crosses the shoulder joint. You also recruit rotator-cuff and scapular stabilizers to keep the upper arm steady; cue: pin the elbow to isolate elbow extension.

Can I build muscle without doing Dumbbell One-arm Triceps Extension?

Yes. You can build triceps mass using progressive overload with close-grip presses, dips, skull crushers, pushdowns, or bodyweight variations; match volume and range of motion. Cue: train through full elbow extension with a controlled eccentric to maximize fiber recruitment across all three heads.

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