10 Best Lying Dumbbell Tricep Extension Alternatives for Home & Gym
If you can’t perform the lying dumbbell tricep extension, use close-grip bench press, cable overhead triceps extension, EZ-bar skull crushers, kettlebell overhead extensions, or bench dips. Focus on controlled eccentrics and keep the elbows fixed to emphasize elbow extension. These options reproduce the same sagittal elbow-extension movement while changing stability and long-head stretch.
Original Exercise: Lying Dumbbell Tricep Extension
How to Perform Lying Dumbbell Tricep Extension
- Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
- As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.
- At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Isolation
Best Lying Dumbbell Tricep Extension Alternatives
1. Dumbbell Incline Triceps Extension
90% MatchHow 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.
2. Decline Dumbbell Triceps Extension
89.2% MatchHow 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.
3. Dumbbell Incline Two Arm Extension
87.9% MatchHow 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.
4. Decline EZ Bar Triceps Extension
86% MatchHow 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.
5. Dumbbells Seated Triceps Extension
85.7% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in both hands with an overhand grip, and raise it above your head.
- Bend your elbows and lower the dumbbell behind your head, keeping your upper arms close to your ears.
- Extend your arms and raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
6. Dumbbell Seated Triceps Extension
85.7% MatchHow to perform this exercise
- 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 overhead.
- Bend your elbows and lower the dumbbell behind your head, keeping your upper arms close to your ears.
- Pause for a moment, then straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
7. Barbell Lying Triceps Extension
85.2% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment at the bottom, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
8. Barbell Lying Triceps Extension Skull Crusher
85.2% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment when the barbell is just above your forehead, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
9. Dumbbell Tate Press
84.7% MatchHow 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.
10. Dumbbell Standing Triceps Extension
84.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
- Raise the dumbbell overhead, keeping your arm straight.
- Bend your elbow and lower the dumbbell behind your head, keeping your upper arm stationary.
- Extend your arm back up to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Lying Dumbbell Tricep Extension Alternative
You may substitute lying dumbbell tricep extensions for several reasons: shoulder or elbow pain during the supine position, lack of dumbbells, limited bench access, or a need to emphasize a different triceps head. Overhead variants increase long-head tension because of shoulder flexion, while pressing or dip variations bias the lateral and medial heads through higher force production. Technique cue: keep upper arms steady and move only at the elbow to preserve triceps isolation. Choosing an alternative can reduce joint irritation, allow heavier loading, or provide safer progression while maintaining targeted triceps activation.
How to Choose the Right Substitute
Pick a substitute by matching equipment, joint comfort, and the triceps head you want to target. For long-head emphasis choose overhead motions (cue: keep upper arm vertical and extend fully at the elbow). For heavier, compound loading choose close-grip presses or weighted dips (cue: tuck elbows to 45° to protect the shoulder). Consider stability—machines and cables give steady resistance and constant tension, while free weights demand core bracing and scapular stability. Prioritize full elbow extension and controlled eccentrics to maximize mechanical tension and hypertrophy.
Frequently Asked Questions
What muscles does Lying Dumbbell Tricep Extension work?
The exercise primarily targets the triceps brachii—long, lateral, and medial heads—with the elbow acting as the main joint. Cue: keep the upper arm vertical and extend through the elbow to maximize triceps activation; shoulder position influences long-head length-tension.
What is the best bodyweight alternative to Lying Dumbbell Tricep Extension?
A close-grip (diamond) push-up is the best bodyweight swap because it forces elbow extension under load while minimizing equipment. Cue: place hands under the sternum, keep elbows tight to the ribs, and lower with a slow eccentric to sustain triceps tension and build mechanical overload.
Can I build muscle without doing Lying Dumbbell Tricep Extension?
Yes—muscle growth requires progressive overload and proper elbow-extension work, not a specific exercise. Use weighted dips, close-grip presses, or cable/pulley overhead extensions and progress load, volume, or tempo (cue: emphasize full extension and a controlled 2–4 second eccentric) to stimulate hypertrophy.
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