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

The Dumbbell One Arm Triceps Extension (On Bench) is done seated with dumbbells. Ranked closest by our scoring: the Seated Bent-over One-arm Dumbbell Triceps Extension, the Seated Bent-over Two-arm Dumbbell Triceps Extension and the Chain Handle Extension. Two harder versions, the Dumbbell Seated Bench Extension and the Dumbbell Tate Press, are listed below as progressions rather than swaps.

Dumbbell One Arm Triceps Extension (On Bench)Watch the Dumbbell One Arm Triceps Extension (On Bench)

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

How to Do the Dumbbell One Arm Triceps Extension (On Bench)

The steps for the Dumbbell One Arm Triceps Extension (On Bench) itself, so you can judge how close each substitute below really is.

Triceps, with shoulders · Dumbbell · Intermediate · Isolation

  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.
  6. Repeat for the desired number of repetitions, then switch arms.

The 10 Best Dumbbell One Arm Triceps Extension (On Bench) Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Triceps Extension (On Bench) 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. Seated Bent-over One-arm Dumbbell Triceps Extension

    1. Seated Bent-over One-arm Dumbbell Triceps Extension

    98% match

    Triceps · Intermediate · Isolation

    Pick this when you want an easier version that still works the triceps.

    • Dumbbell
    How to perform it
    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.
    6. Repeat the movement for the prescribed amount of repetitions.
    7. Switch arms and repeat the exercise.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: extension, the same as the Dumbbell One Arm Triceps Extension (On Bench)
    • Primary muscle: triceps, the same as the Dumbbell One Arm Triceps Extension (On Bench)
    • Equipment: free weights, the same as the Dumbbell One Arm Triceps Extension (On Bench)
    • Body position: seated, the same as the Dumbbell One Arm Triceps Extension (On Bench)
    • Balance: harder to stay steady on than the Dumbbell One Arm Triceps Extension (On Bench)
  3. Chain Handle Extension

    3. Chain Handle Extension

    92% match

    Triceps · Intermediate · Isolation

    A straight swap when you want to keep working the triceps.

    • Other
    How to perform it
    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.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: extension, the same as the Dumbbell One Arm Triceps Extension (On Bench)
    • Primary muscle: triceps, the same as the Dumbbell One Arm Triceps Extension (On Bench)
    • Body position: standing, not seated
  4. Dumbbell Seated Bench ExtensionPlay demonstration

    Progression

    4. Dumbbell Seated Bench Extension

    92% 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 back straight and feet flat on the ground.
    2. Hold a dumbbell with both hands and extend your arms straight up above your head.
    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
    • Movement: extension, the same as the Dumbbell One Arm Triceps Extension (On Bench)
    • Primary muscle: triceps, the same as the Dumbbell One Arm Triceps Extension (On Bench)
    • Equipment: free weights, the same as the Dumbbell One Arm Triceps Extension (On Bench)
    • Body position: seated, the same as the Dumbbell One Arm Triceps Extension (On Bench)
  6. Dumbbell Lying Single ExtensionPlay demonstration

    6. Dumbbell Lying Single Extension

    91% match

    Triceps · Intermediate · Isolation

    The same equipment, done lying on your back instead.

    • Dumbbell
    How to perform it
    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.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: extension, the same as the Dumbbell One Arm Triceps Extension (On Bench)
    • Primary muscle: triceps, the same as the Dumbbell One Arm Triceps Extension (On Bench)
    • Equipment: free weights, the same as the Dumbbell One Arm Triceps Extension (On Bench)
    • Body position: lying on your back, not seated
  7. Standing One-arm Dumbbell Triceps Extension

    7. Standing One-arm Dumbbell Triceps Extension

    90% match

    Triceps · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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.
    6. Switch arms and repeat the exercise.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: extension, the same as the Dumbbell One Arm Triceps Extension (On Bench)
    • Primary muscle: triceps, the same as the Dumbbell One Arm Triceps Extension (On Bench)
    • Equipment: free weights, the same as the Dumbbell One Arm Triceps Extension (On Bench)
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell One Arm Triceps Extension (On Bench)

Why You Might Need a Dumbbell One Arm Triceps Extension (On Bench) Alternative

You may need substitutes because of shoulder pain, lack of a bench, limited dumbbell weight, or a desire for different loading patterns. The one-arm bench extension stresses the long head when the shoulder is flexed; shoulder impingement or limited overhead mobility can make it uncomfortable. Substitutes let you change arm angle, load distribution, and range of motion to reduce joint torque or shift emphasis between the triceps heads. For example, floor skull crushers shorten lever length to lower elbow torque, while cable overhead extensions maintain constant tension for long-head recruitment. Cue: control the eccentric phase and avoid shrugging the shoulder to protect the rotator cuff.

Dumbbell One Arm Triceps Extension (On Bench) FAQ

What muscles does Dumbbell One Arm Triceps Extension (on Bench) work?

It primarily targets the triceps brachii, long, lateral, and medial heads, with the long head emphasized when the arm is overhead. The movement relies on elbow extension while the shoulder stabilizers act isometrically; cue: keep the shoulder packed and extend fully at the elbow without shrugging.

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