10 Best Dumbbell Tate Press Alternatives for Triceps Growth

The Dumbbell Tate Press is done seated with dumbbells. Ranked closest by our scoring: the Barbell Seated Close Grip Behind Neck Triceps Extension, the Seated Bent-over Two-arm Dumbbell Triceps Extension and the Dumbbell Seated Bench Extension.

Dumbbell Tate PressWatch the Dumbbell Tate Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Tate Press

The steps for the Dumbbell Tate Press itself, so you can judge how close each substitute below really is.

Triceps, with shoulders · Dumbbell · Intermediate · Isolation

  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.

The 10 Best Dumbbell Tate Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Tate Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Seated Close Grip Behind Neck Triceps ExtensionPlay demonstration

    1. Barbell Seated Close Grip Behind Neck Triceps Extension

    99% match

    Triceps · Intermediate · Isolation

    A good swap when you have a barbell to work with, and it still works the triceps.

    • Barbell
    How to perform it
    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
    • Primary muscle: triceps, the same as the Dumbbell Tate Press
    • Equipment: free weights, the same as the Dumbbell Tate Press
    • Body position: seated, the same as the Dumbbell Tate Press
  2. Seated Bent-over Two-arm Dumbbell Triceps Extension

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

    95% match

    Triceps · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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
    • Primary muscle: triceps, the same as the Dumbbell Tate Press
    • Equipment: free weights, the same as the Dumbbell Tate Press
    • Body position: seated, the same as the Dumbbell Tate Press
  7. Dumbbell One Arm Triceps Extension (On Bench)Play demonstration

    7. Dumbbell One Arm Triceps Extension (On Bench)

    88% match

    Triceps · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a dumbbell in one hand and place your other hand on the bench for support.
    3. Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.
    4. Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
    5. Extend your arm back up to the starting position, fully straightening your elbow.
    6. 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
    • Primary muscle: triceps, the same as the Dumbbell Tate Press
    • Equipment: free weights, the same as the Dumbbell Tate Press
    • Body position: seated, the same as the Dumbbell Tate Press

Why You Might Need a Dumbbell Tate Press Alternative

You might substitute the Dumbbell Tate Press for several reasons: wrist or elbow pain with the inward grip, lack of appropriate dumbbells, or a need for heavier loading and simpler progressions. Alternatives let you change shoulder angle and grip to shift activation between the long head (best with overhead work) and the lateral/medial heads (best with elbow-focused presses and pushdowns). When choosing one, test mobility and pain by performing a single slow repetition and cue yourself to keep the elbow axis stable and the shoulder packed to minimize compensation.

Dumbbell Tate Press FAQ

What muscles does Dumbbell Tate Press work?

The Dumbbell Tate Press primarily targets the triceps, lateral and medial heads, through elbow extension while the shoulder remains relatively fixed. It also recruits the anterior deltoid and pecs for stabilization; cue yourself to keep the elbows pointed inward and the upper arm stationary to concentrate load on the triceps.

Can I build muscle without doing Dumbbell Tate Press?

Yes, you can build triceps mass using many movements that apply progressive overload and full range of motion, such as close-grip presses, skull crushers, and weighted dips. Apply slow eccentrics (about 3 seconds) and ensure full elbow extension each rep to maximize mechanical tension and muscle growth.

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