10 Best Dumbbell Seated Bench Extension Alternatives for Any Setup
The Dumbbell Seated Bench Extension is done seated with dumbbells. Ranked closest by our scoring: the Seated Bent-over Two-arm Dumbbell Triceps Extension, the Barbell Seated Close Grip Behind Neck Triceps Extension and the Dumbbell One Arm Triceps Extension (On Bench). A harder version, the Dumbbell Tate Press, is listed below as a progression rather than a swap.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Seated Bench Extension
- Primary muscle
- Triceps
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Isolation
Secondary muscles: Shoulders
How to perform Dumbbell Seated Bench Extension
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell with both hands and extend your arms straight up above your head.
- Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
- Pause for a moment, then raise the dumbbell back up to the starting position.
- Repeat for the desired number of repetitions.
Ranked Dumbbell Seated Bench Extension Alternatives
10 substitutes, ranked by how closely each one matches the Dumbbell Seated Bench 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.
Best match 
- Triceps
- Dumbbell
- Intermediate
- Isolation
Pick this when you want an easier version that still works the triceps.
How to perform this exercise
- 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).
- 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 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.
- 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.
- After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.
- 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 Seated Bench Extension
- Primary muscle: triceps, the same as the Dumbbell Seated Bench Extension
- Equipment: free weights, the same as the Dumbbell Seated Bench Extension
- Body position: seated, the same as the Dumbbell Seated Bench Extension
- Balance: harder to stay steady on than the Dumbbell Seated Bench Extension
Progression
2. Dumbbell Tate Press
94% match- Triceps
- Dumbbell
- Intermediate
- Isolation
Pick this when you want a harder version that still works the triceps.
How to perform this exercise
- Sit on a flat bench with a dumbbell in each hand, palms facing each other.
- Raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing away from you.
- Press the dumbbells up until your arms are fully extended, then lower them back down to shoulder height.
- 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 Seated Bench Extension
- Equipment: free weights, the same as the Dumbbell Seated Bench Extension
- Body position: seated, the same as the Dumbbell Seated Bench Extension
- 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
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with a close grip behind your neck, palms facing forward.
- Keep your elbows close to your head and slowly lower the barbell towards the back of your head.
- Pause for a moment, then extend your arms back up to the starting position.
- 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 Seated Bench Extension
- Primary muscle: triceps, the same as the Dumbbell Seated Bench Extension
- Equipment: free weights, the same as the Dumbbell Seated Bench Extension
- Body position: seated, the same as the Dumbbell Seated Bench Extension
- Triceps
- Dumbbell
- Intermediate
- Isolation
Pick this when you want an easier single-arm version that still works the triceps.
How to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in one hand and place your other hand on the bench for support.
- Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.
- Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
- Extend your arm back up to the starting position, fully straightening your elbow.
- 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 Seated Bench Extension
- Primary muscle: triceps, the same as the Dumbbell Seated Bench Extension
- Equipment: free weights, the same as the Dumbbell Seated Bench Extension
- Body position: seated, the same as the Dumbbell Seated Bench Extension
- Triceps
- Dumbbell
- Intermediate
- Isolation
How to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, palms facing inwards.
- Extend your arms fully overhead, keeping your elbows close to your head.
- Lower the dumbbells behind your head by bending your elbows, keeping your upper arms stationary.
- Pause for a moment, then raise the dumbbells back to the starting position by extending your arms.
- 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 Seated Bench Extension
- Primary muscle: triceps, the same as the Dumbbell Seated Bench Extension
- Equipment: free weights, the same as the Dumbbell Seated Bench Extension
- Body position: lying on your back, not seated
- Triceps
- Dumbbell
- Intermediate
- Isolation
How to perform this exercise
- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
- As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.
- Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: extension, the same as the Dumbbell Seated Bench Extension
- Primary muscle: triceps, the same as the Dumbbell Seated Bench Extension
- Equipment: free weights, the same as the Dumbbell Seated Bench Extension
- Body position: lying on your back, not seated
- Triceps
- Dumbbell
- Intermediate
- Isolation
How to perform this exercise
- 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).
- 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 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.
- 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.
- After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
- Repeat the movement for the prescribed amount of repetitions.
- 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 Seated Bench Extension
- Primary muscle: triceps, the same as the Dumbbell Seated Bench Extension
- Equipment: free weights, the same as the Dumbbell Seated Bench Extension
- Body position: seated, the same as the Dumbbell Seated Bench Extension
- Balance: harder to stay steady on than the Dumbbell Seated Bench Extension
- Triceps
- Dumbbell
- Intermediate
- Isolation
How to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- Slowly lie back on the bench, keeping the dumbbells close to your chest.
- Once you are fully lying down, extend your arms straight up towards the ceiling, keeping your elbows slightly bent.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- 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 Seated Bench Extension
- Primary muscle: triceps, the same as the Dumbbell Seated Bench Extension
- Equipment: free weights, the same as the Dumbbell Seated Bench Extension
- Body position: lying on your back, not seated
- Balance: harder to stay steady on than the Dumbbell Seated Bench Extension
- Triceps
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- 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.
- 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.
- After a second contraction at the top, slowly lower the dumbbells back to their starting position as you inhale.
- 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 Seated Bench Extension
- Primary muscle: triceps, the same as the Dumbbell Seated Bench Extension
- Equipment: free weights, the same as the Dumbbell Seated Bench Extension
- Body position: standing, not seated
- Balance: harder to stay steady on than the Dumbbell Seated Bench Extension
10. Decline EZ Bar Triceps Extension
87% match- Triceps
- Ez-barbell
- Intermediate
- Isolation
How to perform this exercise
- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
- Lift the bar back to the starting position by contracting the triceps and exhaling.
- Repeat until the recommended amount of repetitions is performed.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: extension, the same as the Dumbbell Seated Bench Extension
- Primary muscle: triceps, the same as the Dumbbell Seated Bench Extension
- Equipment: free weights, the same as the Dumbbell Seated Bench Extension
- Body position: lying on your back, not seated
Why You Might Need a Dumbbell Seated Bench Extension Alternative
You may substitute the Dumbbell Seated Bench Extension for several practical reasons: shoulder pain with overhead position, limited dumbbell load, dislike of seated isolation, or a need for greater progressive overload. The exercise primarily produces elbow extension, stressing the triceps long head when the arm is overhead and the lateral/medial heads when elbows stay by the ribs. Swapping changes moment arm and torque at the elbow and shoulder; for example, skull crushers shift load to a supine plane and reduce shoulder elevation. When selecting a substitute, assess which triceps head you want to target and whether you need more stability (bench-supported) or more range (overhead). Technique cue: limit scapular shrug and move only at the elbow joint.
Dumbbell Seated Bench Extension FAQ
What muscles does Dumbbell Seated Bench Extension work?
The move primarily targets the triceps brachii, long, lateral and medial heads, with the long head emphasized when the arm is overhead. Secondary stabilizers include the anterior deltoid and scapular stabilizers; keep the scapula packed and extend only at the elbow to maximize triceps activation.
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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology