10 Best Alternatives to Dumbbell Seated Bent Over Triceps Extension

Ranked Dumbbell Seated Bent Over Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Seated Bent Over 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

   Play demonstration

   1. Dumbbell Lying Triceps Extension

   91% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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.

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

   Why this matches

   • Primary muscle: triceps, the same as the Dumbbell Seated Bent Over Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Triceps Extension
   • Body position: lying on your back, not seated
2. Play demonstration

   2. Weighted Bench Dip

   91% match

   • Triceps
   • Weighted
   • Advanced
   • Compound

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

   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. Lower your body by bending your elbows until your upper arms are parallel to the floor.
   4. Push yourself back up to the starting position by straightening your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Dumbbell Seated Bent Over Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Triceps Extension
   • Body position: seated, the same as the Dumbbell Seated Bent Over Triceps Extension
3. Play demonstration

   Progression

   3. Dumbbell Close-grip Press

   90% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
   2. Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
   3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
   4. As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.
   5. As you exhale, use your triceps to lift the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Dumbbell Seated Bent Over Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Triceps Extension
   • Body position: seated, the same as the Dumbbell Seated Bent Over Triceps Extension
4. Play demonstration

   4. Exercise Ball Supine Triceps Extension

   89% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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 Seated Bent Over Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Triceps Extension
   • Body position: lying on your back, not seated
   • Balance: harder to stay steady on than the Dumbbell Seated Bent Over Triceps Extension
5. Play demonstration

   5. Dumbbell Lying Elbow Press

   87% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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 Seated Bent Over Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Triceps Extension
   • Body position: lying on your back, not seated
6. Play demonstration

   6. Barbell Lying Close-grip Triceps Extension

   87% 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. 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 Seated Bent Over Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Triceps Extension
   • Body position: lying on your back, not seated
7. Play demonstration

   7. Barbell Lying Extension

   87% match

   • Triceps
   • Barbell
   • Intermediate
   • Isolation

   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 the 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 towards your forehead 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 Seated Bent Over Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Triceps Extension
   • Body position: lying on your back, not seated
8. Play demonstration

   8. EZ Bar Lying Close Grip Triceps Extension Behind Head

   87% match

   • Triceps
   • Ez-barbell
   • Intermediate
   • Isolation

   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 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 Seated Bent Over Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Triceps Extension
   • Body position: lying on your back, not seated
9. Play demonstration

   9. Dumbbell Standing Bent Over Two Arm Triceps Extension

   86% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
   2. Bend forward at the waist, keeping your back straight and your knees slightly bent.
   3. Extend your arms straight back, keeping your elbows close to your body.
   4. Slowly lower the dumbbells back down 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 Seated Bent Over Triceps Extension
   • Equipment: free weights, the same as the Dumbbell Seated Bent Over Triceps Extension
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Dumbbell Seated Bent Over Triceps Extension
10. Play demonstration

    10. EZ Bar French Press On Exercise Ball

    84% match

    • Triceps
    • Ez-barbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Sit on an exercise ball and hold an EZ barbell with an overhand grip.
    2. Extend your arms straight up, keeping your elbows close to your head.
    3. 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 Seated Bent Over Triceps Extension
    • Equipment: free weights, the same as the Dumbbell Seated Bent Over Triceps Extension
    • Body position: lying on your back, not seated
    • Balance: harder to stay steady on than the Dumbbell Seated Bent Over Triceps Extension