10 Alternatives to Dumbbell Bent-Over Triceps Extension for Limited Gear

The Dumbbell Standing Bent Over Two Arm Triceps Extension is done standing with dumbbells. Ranked closest by our scoring: the Triceps Dip (Between Benches), the Body Tricep Press and the Triceps Press.

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

Original Exercise: Dumbbell Standing Bent Over Two Arm Triceps Extension

Dumbbell Standing Bent Over Two Arm Triceps ExtensionPlay demonstration
Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders, Back

How to perform Dumbbell Standing Bent Over Two Arm Triceps Extension
  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.
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Ranked Dumbbell Standing Bent Over Two Arm Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Standing Bent Over Two 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
    Triceps Dip (Between Benches)Play demonstration

    1. Triceps Dip (Between Benches)

    80% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    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 Standing Bent Over Two Arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Standing Bent Over Two Arm Triceps Extension
  2. Body Tricep Press

    2. Body Tricep Press

    76% 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 Standing Bent Over Two Arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
    • Balance: easier to stay steady on than the Dumbbell Standing Bent Over Two Arm Triceps Extension
  3. Triceps PressPlay demonstration

    3. Triceps Press

    75% 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 Standing Bent Over Two Arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
    • Balance: easier to stay steady on than the Dumbbell Standing Bent Over Two Arm Triceps Extension
  4. Triceps DipPlay demonstration

    4. Triceps Dip

    75% 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 Standing Bent Over Two Arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  5. Bench Dip (Knees Bent)Play demonstration

    5. Bench Dip (Knees Bent)

    73% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    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 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Standing Bent Over Two Arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  6. Close-grip Push-up Off Of A Dumbbell

    6. Close-grip Push-up Off Of A Dumbbell

    73% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
    2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
    3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
    4. After a pause at the contracted position, repeat the movement for the prescribed amount 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 Standing Bent Over Two Arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  7. Bench Dip On FloorPlay demonstration

    7. Bench Dip On Floor

    72% 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. 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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Standing Bent Over Two Arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  8. Body-upPlay demonstration

    8. Body-up

    72% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body 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 Standing Bent Over Two Arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  9. Push-ups - Close Triceps Position

    9. Push-ups - Close Triceps Position

    72% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    4. After a second pause at the contracted position, repeat the movement for the prescribed amount 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 Standing Bent Over Two Arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  10. One Arm DipPlay demonstration

    10. One Arm Dip

    72% 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 Standing Bent Over Two Arm Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Standing Bent Over Two Arm Triceps Extension
    • Balance: harder to stay steady on than the Dumbbell Standing Bent Over Two Arm Triceps Extension

Why You Might Need a Dumbbell Standing Bent Over Two Arm Triceps Extension Alternative

You may substitute this bent‑over triceps isolation for several reasons: lower‑back strain from the bent position, persistent shoulder irritation when shoulders are in extension, or lack of a suitable dumbbell. Technique cues differ by option, for example, on skull crushers maintain a slight elbow flare and controlled eccentric to emphasize the lateral and long heads. Biomechanically, shoulder position shifts the triceps long‑head tension; standing bent‑over pulls the long head into a stretched position, whereas overhead variations increase long‑head involvement. Choose alternatives that reduce the offending joint stress while preserving elbow‑extension load.

How to Choose the Right Dumbbell Standing Bent Over Two Arm Triceps Extension Substitute

Decide based on equipment, pain patterns, and target head emphasis. If you have cable access, use pushdowns with a long‑arm cue: keep elbows pinned and drive compression through the triceps to isolate the lateral head. If you want greater long‑head stretch, perform single‑arm overhead extensions with the elbow stacked and shoulder slightly abducted. For strength transfer use close‑grip bench presses, keeping wrists neutral and pressing through the forefoot to load the triceps in a closed‑chain pattern. Prioritize a substitute that matches the original’s elbow‑extension mechanics while avoiding the joint or posture issues you have.

Dumbbell Standing Bent Over Two Arm Triceps Extension FAQ

What muscles does Dumbbell Standing Bent Over Two Arm Triceps Extension work?

It primarily targets the triceps brachii, with emphasis on the long head when the shoulder is flexed or bent forward. The movement is pure elbow extension, so you should feel peak tension at the triceps during the concentric lockout.

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