10 Best Dumbbell Pronate-grip Triceps Extension Alternatives for Limited Equipment

Ranked Dumbbell Pronate-grip Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Pronate-grip 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

   

   1. Standing Bent-over Two-arm Dumbbell Triceps Extension

   95% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. With a dumbbell in each hand and the palms 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. The upper arms should be close to the torso and 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.
   2. 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 arms are extended. Like many other arm exercises, only the forearm moves.
   3. After a second contraction at the top, slowly lower the dumbbells back to their starting position as you inhale.
   4. Repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: extension, the same as the Dumbbell Pronate-grip Triceps Extension
   • Primary muscle: triceps, the same as the Dumbbell Pronate-grip Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Pronate-grip Triceps Extension
   • Body position: standing, the same as the Dumbbell Pronate-grip Triceps Extension
2. 

   2. Dumbbell Tricep Extension -pronated Grip

   92% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.
   2. The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
   3. Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.
   4. Then, exhale and use your triceps to return the weight to the starting position.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: extension, the same as the Dumbbell Pronate-grip Triceps Extension
   • Primary muscle: triceps, the same as the Dumbbell Pronate-grip Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Pronate-grip Triceps Extension
   • Body position: lying on your back, not standing
3. 

   3. One Arm Pronated Dumbbell Triceps Extension

   92% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.
   2. Place your non lifting hand on your bicep for support.
   3. Slowly begin to lower the dumbbell down as you breathe in.
   4. Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
   5. Repeat until you have performed your set repetitions.
   6. Switch arms and repeat the movement.

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

   Why this matches

   • Movement: extension, the same as the Dumbbell Pronate-grip Triceps Extension
   • Primary muscle: triceps, the same as the Dumbbell Pronate-grip Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Pronate-grip Triceps Extension
4. Play demonstration

   4. Barbell Lying Back Of The Head Tricep Extension

   91% 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. Hold a 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 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

   • Movement: extension, the same as the Dumbbell Pronate-grip Triceps Extension
   • Primary muscle: triceps, the same as the Dumbbell Pronate-grip Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Pronate-grip Triceps Extension
   • Body position: lying on your back, not standing
5. Play demonstration

   Progression

   5. Dumbbell Tate Press

   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 flat bench with a dumbbell in each hand, palms facing each other.
   2. Raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing away from you.
   3. Press the dumbbells up until your arms are fully extended, then lower them back down to shoulder height.
   4. Rotate your wrists back to the starting position and 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 Pronate-grip Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Pronate-grip Triceps Extension
   • Body position: seated, not standing
6. Play demonstration

   6. Barbell Seated Close Grip Behind Neck Triceps Extension

   91% match

   • Triceps
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold the barbell with a close grip behind your neck, palms facing forward.
   3. Keep your elbows close to your head and slowly lower the barbell towards the back of your head.
   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

   • Movement: extension, the same as the Dumbbell Pronate-grip Triceps Extension
   • Primary muscle: triceps, the same as the Dumbbell Pronate-grip Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Pronate-grip Triceps Extension
   • Body position: seated, not standing
7. 

   7. Standing One-arm Dumbbell Triceps Extension

   88% 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.
   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 Pronate-grip Triceps Extension
   • Primary muscle: triceps, the same as the Dumbbell Pronate-grip Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Pronate-grip Triceps Extension
   • Body position: standing, the same as the Dumbbell Pronate-grip Triceps Extension
8. 

   8. Chain Handle Extension

   88% 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.

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

   Why this matches

   • Movement: extension, the same as the Dumbbell Pronate-grip Triceps Extension
   • Primary muscle: triceps, the same as the Dumbbell Pronate-grip Triceps Extension
   • Body position: standing, the same as the Dumbbell Pronate-grip Triceps Extension
9. 

   9. Seated Bent-over Two-arm Dumbbell Triceps Extension

   88% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit down at the end of a flat bench with a dumbbell in both arms 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 arms with the dumbbells should be close to the torso and aligned with it (lifted up until they are 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 arms stationary, use the triceps to lift the weight 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.
   5. After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.
   6. Repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: extension, the same as the Dumbbell Pronate-grip Triceps Extension
   • Primary muscle: triceps, the same as the Dumbbell Pronate-grip Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Pronate-grip Triceps Extension
   • Body position: seated, not standing
10. Play demonstration

    10. Olympic Barbell Triceps Extension

    88% match

    • Triceps
    • Barbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Start by standing with your feet shoulder-width apart and holding the barbell with an overhand grip.
    2. Raise the barbell above your head, fully extending your arms.
    3. Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.
    4. Pause for a moment, then extend your arms 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

    • Movement: extension, the same as the Dumbbell Pronate-grip Triceps Extension
    • Primary muscle: triceps, the same as the Dumbbell Pronate-grip Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Pronate-grip Triceps Extension
    • Body position: lying on your back, not standing