10 Best Machine Triceps Extension Alternatives for Any Gym Setup

Ranked Machine Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Machine Triceps 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

   

   1. Low Cable Triceps Extension

   84% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
   2. Grab the outside of the rope ends with your palms facing each other (neutral grip).
   3. Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso. Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head. This will be your starting position.
   4. As you breathe out, extend your lower arms until they are straight and vertical. The upper arms and elbows remain stationary throughout the movement. Only the forearms should move. Contract the triceps hard for a second.
   5. As you breathe in slowly return to the starting position.
   6. 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 Machine Triceps Extension
   • Primary muscle: triceps, the same as the Machine Triceps Extension
   • Equipment: a cable, not a machine
2. Play demonstration

   2. Cable Rear Drive

   83% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a handle to a low pulley cable machine and stand facing away from the machine.
   2. Grasp the handle with an overhand grip and extend your arms straight out in front of you.
   3. Keeping your elbows stationary, pull the handle back towards your body, squeezing your triceps at the end of the movement.
   4. Slowly return the handle to the starting position and 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 Machine Triceps Extension
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Machine Triceps Extension
   • Balance: harder to stay steady on than the Machine Triceps Extension
3. Play demonstration

   3. Cable Rope Incline Tricep Extension

   82% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a rope to a high pulley and adjust the incline bench to a comfortable angle.
   2. Stand facing away from the pulley with your feet shoulder-width apart.
   3. Grasp the rope with an overhand grip and extend your arms straight overhead.
   4. Keep your elbows close to your head and your upper arms stationary throughout the exercise.
   5. Lower the rope behind your head by bending your elbows until your forearms touch your biceps.
   6. Pause for a moment, then extend your arms back to the starting position.
   7. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: extension, the same as the Machine Triceps Extension
   • Primary muscle: triceps, the same as the Machine Triceps Extension
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Machine Triceps Extension
   • Balance: harder to stay steady on than the Machine Triceps Extension
4. Play demonstration

   4. Cable Triceps Pushdown (V-bar) (With Arm Blaster)

   80% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a v-bar attachment to the cable machine at the highest setting.
   2. Stand facing the cable machine with your feet shoulder-width apart.
   3. Grasp the v-bar with an overhand grip, palms facing down, and your hands shoulder-width apart.
   4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
   5. Engage your triceps and exhale as you push the v-bar down until your arms are fully extended.
   6. Pause for a moment at the bottom of the movement, squeezing your triceps.
   7. Inhale as you slowly return the v-bar to the starting position, maintaining control.
   8. 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 Machine Triceps Extension
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Machine Triceps Extension
5. 

   5. Triceps Pushdown - Rope Attachment

   80% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
   2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
   3. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
   4. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
   5. 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 Machine Triceps Extension
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Machine Triceps Extension
6. Play demonstration

   6. Dumbbell Pronate-grip Triceps Extension

   78% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Sit on a bench or chair with your back straight and feet flat on the ground.
   2. Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead.
   3. Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows.
   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

   • Movement: extension, the same as the Machine Triceps Extension
   • Primary muscle: triceps, the same as the Machine Triceps Extension
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Machine Triceps Extension
   • Balance: harder to stay steady on than the Machine Triceps Extension
7. Play demonstration

   7. Cable Two Arm Tricep Kickback

   77% match

   • Triceps
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Hold the cable handle in each hand with your palms facing inwards and your arms bent at a 90-degree angle.
   3. Keeping your upper arms stationary, extend your forearms backwards until your arms are fully extended.
   4. Pause for a moment, then slowly return 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 Machine Triceps Extension
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Machine Triceps Extension
   • Balance: harder to stay steady on than the Machine Triceps Extension
8. 

   8. Standing Bent-over Two-arm Dumbbell Triceps Extension

   77% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. With a dumbbell in each hand and the palms facing your torso, 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. The upper arms should be close to the torso and 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.
   2. Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arms are extended. Like many other arm exercises, only the forearm moves.
   3. After a second contraction at the top, slowly lower the dumbbells back to their starting position as you inhale.
   4. Repeat the movement for the prescribed amount of repetitions.

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

   Why this matches

   • Movement: extension, the same as the Machine Triceps Extension
   • Primary muscle: triceps, the same as the Machine Triceps Extension
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Machine Triceps Extension
   • Balance: harder to stay steady on than the Machine Triceps Extension
9. Play demonstration

   9. Cable Alternate Triceps Extension

   77% match

   • Triceps
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand facing the cable machine with your feet shoulder-width apart.
   2. Hold the cable handle with your right hand and bring your arm up so that your upper arm is parallel to the ground and your elbow is bent at a 90-degree angle.
   3. Keep your upper arm stationary and extend your forearm backward, fully straightening your arm.
   4. Pause for a moment, then slowly return to the starting position.
   5. Repeat with your left arm.
   6. Continue alternating arms for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: extension, the same as the Machine Triceps Extension
   • Primary muscle: triceps, the same as the Machine Triceps Extension
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Machine Triceps Extension
10. 

    10. Standing Low-pulley One-arm Triceps Extension

    77% match

    • Triceps
    • Cable
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position.
    2. Keeping your upper arms close to your head (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.
    3. Go back to the starting position by using the triceps to raise the single handle. Breathe out as you perform this step.
    4. Repeat for the recommended amount of repetitions.
    5. Switch arms and repeat the exercise.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Movement: extension, the same as the Machine Triceps Extension
    • Primary muscle: triceps, the same as the Machine Triceps Extension
    • Equipment: a cable, not a machine
    • Body position: standing, the same as the Machine Triceps Extension