10 Best Seated Bent-over DB Triceps Alternatives for Gym & Home

Ranked Seated Bent-over Two-arm Dumbbell Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Seated Bent-over Two-arm 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Barbell Seated Close Grip Behind Neck Triceps Extension

   95% match

   • Triceps
   • Barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold the barbell with a close grip behind your neck, palms facing forward.
   3. Keep your elbows close to your head and slowly lower the barbell towards the back of your head.
   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 Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Body position: seated, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
2. Play demonstration

   Progression

   2. Dumbbell Seated Bench Extension

   98% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the triceps.

   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 above your head.
   3. Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
   4. Pause for a moment, then raise the dumbbell 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 Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Body position: seated, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Balance: easier to stay steady on than the Seated Bent-over Two-arm Dumbbell Triceps Extension
3. Play demonstration

   Progression

   3. Dumbbell Tate Press

   95% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a flat bench with a dumbbell in each hand, palms facing each other.
   2. Raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing away from you.
   3. Press the dumbbells up until your arms are fully extended, then lower them back down to shoulder height.
   4. Rotate your wrists back 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 Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Body position: seated, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
4. Play demonstration

   Progression

   4. Dumbbell One Arm Triceps Extension (On Bench)

   92% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want a harder single-arm version that still works the triceps.

   How to perform this exercise

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold a dumbbell in one hand and place your other hand on the bench for support.
   3. Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.
   4. Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
   5. Extend your arm back up to the starting position, fully straightening your elbow.
   6. Repeat for the desired number of repetitions, then switch arms.

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

   Why this matches

   • Movement: extension, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Body position: seated, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
5. 

   5. Seated Bent-over One-arm Dumbbell Triceps Extension

   92% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want to work the triceps one side at a time.

   How to perform this exercise

   1. Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
   2. 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.
   3. The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is 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.
   4. Keeping the upper arm stationary, use the triceps to lift the weight as you exhale until the forearm is parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
   5. After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
   6. Repeat the movement for the prescribed amount of repetitions.
   7. 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 Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Body position: seated, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
6. Play demonstration

   Progression

   6. Dumbbell Incline Two Arm Extension

   91% 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.

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

   Why this matches

   • Movement: extension, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Body position: lying on your back, not seated
7. 

   Progression

   7. Decline Dumbbell Triceps Extension

   91% 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.

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

   Why this matches

   • Movement: extension, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Body position: lying on your back, not seated
8. 

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

   91% 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 Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Body position: standing, not seated
9. Play demonstration

   Progression

   9. 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.

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

   Why this matches

   • Movement: extension, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
   • Body position: lying on your back, not seated
   • Balance: easier to stay steady on than the Seated Bent-over Two-arm Dumbbell Triceps Extension
10. Play demonstration

    Progression

    10. Dumbbell Pronate-grip Triceps Extension

    88% match

    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation

    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 Seated Bent-over Two-arm Dumbbell Triceps Extension
    • Primary muscle: triceps, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
    • Equipment: free weights, the same as the Seated Bent-over Two-arm Dumbbell Triceps Extension
    • Body position: standing, not seated