10 Best Seated Bent-over DB Triceps Alternatives for Gym & Home
If you can't perform the seated bent-over two-arm dumbbell triceps extension, use exercises that load elbow extension while reducing shoulder involvement. Options include skull crushers, overhead cable extensions, close-grip bench press, bench dips, and single-arm kickbacks. Keep your upper arm fixed and drive only through the elbow to target the triceps.
Original Exercise: Seated Bent-over Two-arm Dumbbell Triceps Extension
How to Perform Seated Bent-over Two-arm Dumbbell Triceps Extension
- Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).
- 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 with the dumbbells should be close to the torso and aligned with it (lifted up until they are 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.
- Keeping the upper arms stationary, use the triceps to lift the weight as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
- After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.
- Repeat the movement for the prescribed amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Isolation
Best Seated Bent-over Two-arm Dumbbell Triceps Extension Alternatives
1. Dumbbell Seated Bench Extension
97.9% 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 above your head.
- Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
- Pause for a moment, then raise the dumbbell back up to the starting position.
- Repeat for the desired number of repetitions.
2. Barbell Seated Close Grip Behind Neck Triceps Extension
94.7% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with a close grip behind your neck, palms facing forward.
- Keep your elbows close to your head and slowly lower the barbell towards the back of your head.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
3. Dumbbell Incline Two Arm Extension
91.4% 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 Dumbbell Triceps Extension
91.2% 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.
5. Dumbbell Incline Triceps Extension
90.4% 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.
6. Dumbbell Pronate-grip Triceps Extension
88% MatchHow to perform this exercise
- Sit on a bench or chair with your back straight and feet flat on the ground.
- Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead.
- Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
7. Dumbbell Tricep Extension -Pronated Grip
88% MatchHow to perform this exercise
- Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.
- The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
- Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.
- Then, exhale and use your triceps to return the weight to the starting position.
8. Ez Barbell Decline Triceps Extension
87.4% MatchHow to perform this exercise
- Lie on a decline bench with your head lower than your feet and your feet secured.
- Hold the ez barbell with an overhand grip, hands shoulder-width apart.
- Extend your arms fully, keeping your elbows close to your head.
- Lower the barbell slowly towards your forehead, bending your elbows.
- Pause for a moment, then extend your arms back to the starting position.
9. Barbell Lying Triceps Extension Skull Crusher
87.2% 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.
10. Barbell Lying Triceps Extension
87.2% 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.
Why You Might Need a Seated Bent-over Two-arm Dumbbell Triceps Extension Alternative
You may need substitutes because of shoulder pain, limited equipment, or different training goals. The seated bent-over variation biases the triceps through a forward-humerus position that lengthens the long head; if that position aggravates the shoulder or you lack a suitable dumbbell, swap movements. Substitutes let you preserve progressive overload and maintain triceps stimulus while changing moment arms and leverage. For example, overhead extensions place more tension on the long head by increasing shoulder flexion, while close-grip bench press shifts load into a compound pressing pattern that raises absolute load capacity. Cue: control the eccentric phase and keep elbows stationary to maximize triceps activation.
How to Choose the Right Substitute
Pick a substitute based on equipment, target head, and joint tolerance. Choose overhead cable or dumbbell extensions to emphasize the long head; keep elbows close to ears and avoid shoulder hitching. Use close-grip bench press or weighted dips when you want heavier compound loading—brace your core and keep elbows tucked to bias triceps over pecs. For limited equipment, choose single-arm kickbacks or diamond push-ups and focus on full ROM and a 2-3 second eccentric to maintain time under tension. Prioritize exercises that let you progress load while keeping the upper arm stable to isolate elbow extension.
Frequently Asked Questions
What muscles does Seated Bent-over Two-arm Dumbbell Triceps Extension work?
This exercise primarily targets the triceps brachii—long, lateral, and medial heads—by driving elbow extension. The bent-over or forward-humerus position lengthens the long head, increasing activation; keep the upper arm fixed and extend only at the elbow for maximal triceps recruitment.
What is the best bodyweight alternative to Seated Bent-over Two-arm Dumbbell Triceps Extension?
Bench dips or diamond push-ups are the best bodyweight options. For bench dips, keep shoulders depressed and lower until elbows reach ~90° while driving through the elbows; this preserves triceps-dominant elbow extension and allows easy progression with added weight or foot positioning.
Can I build muscle without doing Seated Bent-over Two-arm Dumbbell Triceps Extension?
Yes. You can hypertrophy the triceps with other isolation and compound movements that load elbow extension under progressive overload. Prioritize exercises that allow you to increase load or reps, maintain full ROM, and control the eccentric (2–3 seconds) while keeping the upper arm stationary to ensure triceps-focused stimulus.
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