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

Lying Dumbbell Tricep Extension
Primary Muscle
Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Chest, Shoulders
How to Perform Lying Dumbbell Tricep Extension
  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.
Pro Tips
  • Category: Strength
  • Force: Push
  • Movement type: Isolation

Ranked Lying Dumbbell Tricep Extension Alternatives

Best Match
Lying Close-Grip Barbell Triceps Extension Behind The Head

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

96% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  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.
Dumbbell Incline Triceps Extension

2. Dumbbell Incline Triceps Extension

90% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Decline Dumbbell Triceps Extension

3. Decline Dumbbell Triceps Extension

89.2% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. 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.
  2. 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.
  3. 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.
  4. Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
  5. Repeat for the recommended amount of repetitions.
Dumbbell Incline Two Arm Extension

4. Dumbbell Incline Two Arm Extension

87.9% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
  2. Slowly lie back on the bench, keeping the dumbbells close to your chest.
  3. Once you are fully lying down, extend your arms straight up towards the ceiling, keeping your elbows slightly bent.
  4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.
Seated Triceps Press

5. Seated Triceps Press

86.2% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Decline EZ Bar Triceps Extension

6. Decline EZ Bar Triceps Extension

86% Match
Triceps Ez-barbell Intermediate Isolation
How to perform this exercise
  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.
Lying Close-Grip Barbell Triceps Press To Chin

7. Lying Close-Grip Barbell Triceps Press To Chin

86% Match
Triceps Ez-barbell Intermediate Isolation
How to perform this exercise
  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 off 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 as you hold the barbell over your chest. The arms should be perpendicular to your torso (90-degree angle). This will be your starting position.
  3. As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary and elbows in. Keep lowering the bar until it lightly touches your chin.
  4. As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion. 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.
Dumbbell Seated Triceps Extension

8. Dumbbell Seated Triceps Extension

85.7% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold a dumbbell with both hands and extend your arms straight up overhead.
  3. Bend your elbows and lower the dumbbell behind your head, keeping your upper arms close to your ears.
  4. Pause for a moment, then straighten your arms and return to the starting position.
  5. Repeat for the desired number of repetitions.
Standing Dumbbell Triceps Extension

9. Standing Dumbbell Triceps Extension

85.4% Match
Triceps Dumbbell Beginner Isolation
How to perform this exercise
  1. To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
  2. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
  3. Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular 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.
  4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  5. Repeat for the recommended amount of repetitions.
Tate Press

10. Tate Press

85.2% Match
Triceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.
  2. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of you at shoulder width. Note: when holding the dumbbells in front of you, make sure your arms are wider than shoulder width apart from each other using a pronated (palms forward) grip. Allow your elbows to point out. This is your starting position.
  3. Keeping the upper arms stationary, slowly move the dumbbells in and down in a semi circular motion until they touch the upper chest while inhaling. Keep full control of the dumbbells at all times and do not move the upper arms nor rest the dumbbells on the chest.
  4. As you breathe out, move the dumbbells up using your triceps and the same semi-circular motion but in reverse. Attempt to keep the dumbbells together as they move up. Lock your arms in the contracted position, hold for a second and then start coming down again slowly again. Tip: It should take at least twice as long to go down than to come up.
  5. Repeat the movement for the prescribed amount of repetitions of your training program.

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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