10 Best Lying Dumbbell Tricep Extension Alternatives for Home & Gym

The Lying Dumbbell Tricep Extension is done lying on your back with dumbbells. Ranked closest by our scoring: the Lying Close-grip Barbell Triceps Extension Behind The Head, the Dumbbell Incline Triceps Extension and the Decline Dumbbell Triceps Extension. A harder version, the Dumbbell Seated Triceps Extension, is listed below as a progression rather than a swap.

Lying Dumbbell Tricep Extension

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

How to Do the Lying Dumbbell Tricep Extension

The steps for the Lying Dumbbell Tricep Extension itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Dumbbell · Intermediate · Isolation

  1. 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.
  2. 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.
  3. 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.
  4. Repeat for the recommended amount of repetitions.

The 10 Best Lying Dumbbell Tricep Extension Alternatives

10 substitutes, ranked by how closely each one matches the Lying Dumbbell Tricep Extension 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

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

  1. Lying Close-grip Barbell Triceps Extension Behind The Head

    1. Lying Close-grip Barbell Triceps Extension Behind The Head

    96% 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. While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
    2. Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your starting position. Tip: Keep your elbows in at all times.
    3. As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.
    4. As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Movement: extension, the same as the Lying Dumbbell Tricep Extension
    • Primary muscle: triceps, the same as the Lying Dumbbell Tricep Extension
    • Equipment: free weights, the same as the Lying Dumbbell Tricep Extension
    • Body position: lying on your back, the same as the Lying Dumbbell Tricep Extension
  2. Dumbbell Incline Triceps ExtensionPlay demonstration

    2. Dumbbell Incline Triceps Extension

    90% match

    Triceps · Intermediate · Isolation

    It still works the triceps, through a different movement.

    • Dumbbell
    How to perform it
    1. Sit on an incline bench with a dumbbell in each hand, palms facing inwards.
    2. Extend your arms fully overhead, keeping your elbows close to your head.
    3. Lower the dumbbells behind your head by bending your elbows, keeping your upper arms stationary.
    4. Pause for a moment, then raise the dumbbells back to the starting position by extending your arms.
    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 Lying Dumbbell Tricep Extension
    • Equipment: free weights, the same as the Lying Dumbbell Tricep Extension
    • Body position: lying on your back, the same as the Lying Dumbbell Tricep Extension
  5. Seated Triceps Press

    5. Seated Triceps Press

    86% match

    Triceps · Intermediate · Isolation

    The same equipment, done seated instead.

    • Dumbbell
    How to perform it
    1. Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.
    2. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
    3. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
    4. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Lying Dumbbell Tricep Extension
    • Equipment: free weights, the same as the Lying Dumbbell Tricep Extension
    • Body position: seated, not lying on your back
  6. Decline EZ Bar Triceps Extension

    6. Decline EZ Bar Triceps Extension

    86% match

    Triceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the triceps.

    • Ez-barbell
    How to perform it
    1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
    2. 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.
    3. 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.
    4. Lift the bar back to the starting position by contracting the triceps and exhaling.
    5. Repeat until the recommended amount of repetitions is performed.

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

    Why this matches
    • Primary muscle: triceps, the same as the Lying Dumbbell Tricep Extension
    • Equipment: free weights, the same as the Lying Dumbbell Tricep Extension
    • Body position: lying on your back, the same as the Lying Dumbbell Tricep Extension

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 Lying Dumbbell Tricep Extension 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.

Lying Dumbbell Tricep Extension FAQ

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.

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.

Find Alternatives for Any Exercise

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