10 Dumbbell Standing One Arm Extension Alternatives for Limited Gear

The Dumbbell Standing One Arm Extension is done standing with dumbbells. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the Reverse Dip and Elbow Dips.

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

Original Exercise: Dumbbell Standing One Arm Extension

Dumbbell Standing One Arm ExtensionPlay demonstration
Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders

How to perform Dumbbell Standing One Arm Extension
  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
  2. Raise the dumbbell overhead, fully extending your arm.
  3. Keep your upper arm close to your head and perpendicular to the ground.
  4. Slowly lower the dumbbell behind your head, bending your elbow.
  5. Pause for a moment, then raise the dumbbell back to the starting position.
  6. Repeat for the desired number of repetitions.
Filter Dumbbell Standing One Arm Extension alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Dumbbell Standing One Arm Extension Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Standing One Arm 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
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    59% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. 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 One Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  2. Reverse DipPlay demonstration

    2. Reverse Dip

    57% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. 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 One Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Standing One Arm Extension
  3. Elbow DipsPlay demonstration

    3. Elbow Dips

    57% 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 next to your hips.
    2. Slide your hips forward off the bench and straighten your legs, 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 through your hands 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 One Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Standing One Arm Extension
  4. Ring DipsPlay demonstration

    4. Ring Dips

    53% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from the rings with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    4. 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 Standing One Arm Extension
    • Equipment: a suspension trainer, not free weights
    • Body position: standing, the same as the Dumbbell Standing One Arm Extension
    • Balance: harder to stay steady on than the Dumbbell Standing One Arm Extension
  5. Dips - Triceps Version

    5. Dips - Triceps Version

    48% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
    2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
    3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
    4. 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 One Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  6. One Arm DipPlay demonstration

    6. One Arm Dip

    44% 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 One Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Standing One Arm Extension
    • Balance: harder to stay steady on than the Dumbbell Standing One Arm Extension
  7. Bench Dips

    7. Bench Dips

    43% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
    2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
    3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
    4. Repeat for the recommended 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 One Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Dumbbell Standing One Arm Extension
  8. Impossible DipsPlay demonstration

    8. Impossible Dips

    40% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    4. Pause for a moment, then 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 One Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Dumbbell Standing One Arm Extension
  9. Stalder PressPlay demonstration

    9. Stalder Press

    40% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and your arms extended overhead.
    2. Bend your knees slightly and engage your core.
    3. Lower your body down into a squat position while keeping your arms extended overhead.
    4. As you squat down, press your arms down towards the ground, engaging your triceps.
    5. Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
    6. 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 One Arm Extension
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Dumbbell Standing One Arm Extension
  10. Side Push-upPlay demonstration

    10. Side Push-up

    39% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
    3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
    4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
    5. Lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions, then switch sides.

    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 One Arm Extension
    • Equipment: bodyweight only, not free weights

Why You Might Need a Dumbbell Standing One Arm Extension Alternative

You may substitute the Dumbbell Standing One Arm Extension for several reasons: wrist or elbow irritation from the dumbbell path, lack of a suitable dumbbell, or a desire for different loading patterns. Some alternatives reduce shoulder involvement and shift load across triceps heads; for example, overhead variations lengthen the long head via shoulder extension, while pushdowns emphasize the lateral head through a shorter moment arm. Rehabilitation or unilateral control needs also drive substitution, choose an exercise that keeps the elbow fixed and limits shoulder motion (cue: brace the scapula and avoid shoulder elevation) to preserve triceps activation without aggravating joints.

How to Choose the Right Dumbbell Standing One Arm Extension Substitute

Select a substitute based on equipment, pain, and your training goal. For pure isolation and long-head emphasis choose an overhead movement (cue: keep the humerus vertical and extend at the elbow). For higher loading and strength use close-grip presses to engage triceps under heavy load with stable shoulder mechanics. If you lack weights, use pushdowns or bodyweight variations for high-rep metabolic work (cue: control the eccentric and avoid elbow flare). Consider moment arm, range of motion, and whether you need unilateral control; pick the movement that reproduces the desired elbow-extension torque while keeping the shoulder stable.

Dumbbell Standing One Arm Extension FAQ

What muscles does Dumbbell Standing One Arm Extension work?

The exercise primarily targets the triceps brachii, long, lateral, and medial heads, through elbow extension. The long head is biased when the humerus is elevated; keep the upper arm stationary and extend the elbow to emphasize triceps activation.

Can I build muscle without doing Dumbbell Standing One Arm Extension?

Yes. You can build triceps mass using a variety of movements that provide sufficient tension and progressive overload, such as skull crushers, pushdowns, and close-grip presses. Focus on full elbow extension, controlled eccentrics, and increasing load or volume over time to stimulate hypertrophy.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

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