10 Best One Arm Supinated Dumbbell Triceps Extension Alternatives for Limited Equipment

The One Arm Supinated Dumbbell Triceps Extension is done standing with dumbbells. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the One Arm Dip and the Triceps Dip (Between Benches).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: One Arm Supinated Dumbbell Triceps Extension

One Arm Supinated Dumbbell Triceps Extension
Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
How to perform One Arm Supinated Dumbbell Triceps Extension
  1. Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your face as a supinated grip is required to perform this exercise.
  2. Place your non lifting hand on your bicep for support.
  3. Slowly begin to lower the dumbbell down as you breathe in.
  4. Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
  5. Repeat until you have performed your set repetitions.
  6. Switch arms and repeat the movement.
  7. Switch arms again and repeat the movement.
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Ranked One Arm Supinated Dumbbell Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the One Arm Supinated Dumbbell 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
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    70% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: extension, the same as the One Arm Supinated Dumbbell Triceps Extension
    • Primary muscle: triceps, the same as the One Arm Supinated Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  2. One Arm DipPlay demonstration

    2. One Arm Dip

    53% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the One Arm Supinated Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the One Arm Supinated Dumbbell Triceps Extension
    • Balance: harder to stay steady on than the One Arm Supinated Dumbbell Triceps Extension
  3. Triceps Dip (Between Benches)Play demonstration

    3. Triceps Dip (Between Benches)

    53% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the One Arm Supinated Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the One Arm Supinated Dumbbell Triceps Extension
  4. Body Tricep Press

    4. Body Tricep Press

    51% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

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

    Why this matches
    • Primary muscle: triceps, the same as the One Arm Supinated Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  5. Triceps PressPlay demonstration

    5. Triceps Press

    50% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself 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 One Arm Supinated Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  6. Incline Close-grip Push-upPlay demonstration

    6. Incline Close-grip Push-up

    48% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the One Arm Supinated Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  7. Side Push-upPlay demonstration

    7. Side Push-up

    48% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
    3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
    4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
    5. Lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the One Arm Supinated Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
  8. Biceps Leg Concentration CurlPlay demonstration

    8. Biceps Leg Concentration Curl

    47% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your legs spread apart and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
    3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: biceps, not triceps
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  9. Incline Push-up Close-grip

    9. Incline Push-up Close-grip

    47% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands next to one another on the bar.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the One Arm Supinated Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  10. Three Bench DipPlay demonstration

    10. Three Bench Dip

    46% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the One Arm Supinated Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing

Why You Might Need a One Arm Supinated Dumbbell Triceps Extension Alternative

You may substitute this exercise because of shoulder pain, lack of a dumbbell, unilateral training needs, or to vary loading angles. The One Arm Supinated version places extra stretch on the triceps long head because the arm is overhead; substitutes that keep the upper arm vertical reproduce that long-head bias. Choose alternatives when the overhead position aggravates the shoulder or when you need easier load progression (cable or machine). Technique cue: maintain a fixed upper arm, extend at the elbow, and avoid shoulder extension to keep mechanical tension on the triceps rather than turning the move into a shoulder-driven pattern.

One Arm Supinated Dumbbell Triceps Extension FAQ

What muscles does One Arm Supinated Dumbbell Triceps Extension work?

The exercise primarily targets the triceps brachii, with emphasis on the long head because the shoulder is in flexion and the elbow extends from an overhead position. It also recruits stabilizers like the anconeus and requires scapular stability; cue: keep the elbow fixed overhead and extend only at the elbow joint to maximize triceps loading.

Can I build muscle without doing One Arm Supinated Dumbbell Triceps Extension?

Yes. You can hypertrophy the triceps using substitutes like single-arm cable overhead extensions, skull crushers, close-grip presses, and pushdowns as long as you apply progressive overload and full range of motion. Focus on controlled eccentrics, full extension, and gradually increasing load or volume to stimulate growth.

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