10 Best Sled Overhead Triceps Extension Alternatives for Gyms & Home

Ranked Sled Overhead Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Sled Overhead 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

   Play demonstration

   1. Barbell Standing Overhead Triceps Extension

   99% 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. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip.
   2. Raise the barbell overhead, fully extending your arms.
   3. Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.
   4. Pause for a moment, then raise the barbell 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 Sled Overhead Triceps Extension
   • Primary muscle: triceps, the same as the Sled Overhead Triceps Extension
   • Equipment: free weights, the same as the Sled Overhead Triceps Extension
   • Body position: standing, the same as the Sled Overhead Triceps Extension
2. Play demonstration

   2. Dumbbell Standing Triceps Extension

   96% 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. Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
   2. Raise the dumbbell overhead, keeping your arm straight.
   3. Bend your elbow and lower the dumbbell behind your head, keeping your upper arm stationary.
   4. Extend your arm 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 Sled Overhead Triceps Extension
   • Primary muscle: triceps, the same as the Sled Overhead Triceps Extension
   • Equipment: free weights, the same as the Sled Overhead Triceps Extension
   • Body position: standing, the same as the Sled Overhead Triceps Extension
3. Play demonstration

   3. Dumbbell Standing One Arm Extension

   89% 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. Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
   2. Raise the dumbbell overhead, fully extending your arm.
   3. Keep your upper arm close to your head and perpendicular to the ground.
   4. Slowly lower the dumbbell behind your head, bending your elbow.
   5. Pause for a moment, then raise the dumbbell back to the starting position.
   6. Repeat 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 Sled Overhead Triceps Extension
   • Primary muscle: triceps, the same as the Sled Overhead Triceps Extension
   • Equipment: free weights, the same as the Sled Overhead Triceps Extension
   • Body position: standing, the same as the Sled Overhead Triceps Extension
4. Play demonstration

   4. Cable High Pulley Overhead Tricep Extension

   88% match

   • Triceps
   • Cable
   • Intermediate
   • 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. Attach a rope to a high pulley and stand facing away from the machine.
   2. Grasp the rope with both hands and extend your arms overhead.
   3. Keep your elbows close to your head and your upper arms stationary.
   4. Slowly lower the rope behind your head by bending your elbows.
   5. Pause for a moment, then extend your arms back to the starting position.
   6. 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 Sled Overhead Triceps Extension
   • Primary muscle: triceps, the same as the Sled Overhead Triceps Extension
   • Equipment: a cable, not free weights
   • Body position: standing, the same as the Sled Overhead Triceps Extension
   • Balance: easier to stay steady on than the Sled Overhead Triceps Extension
5. Play demonstration

   5. Assisted Standing Triceps Extension (With Towel)

   88% match

   • Triceps
   • Other
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the triceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a towel with both hands behind your head.
   2. Keep your elbows close to your ears and your upper arms stationary.
   3. Slowly extend your forearms upward, squeezing your triceps at the top.
   4. Pause for a moment, then slowly lower the towel 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 Sled Overhead Triceps Extension
   • Primary muscle: triceps, the same as the Sled Overhead Triceps Extension
   • Equipment: a band, not free weights
   • Body position: standing, the same as the Sled Overhead Triceps Extension
   • Balance: easier to stay steady on than the Sled Overhead Triceps Extension
6. Play demonstration

   6. Cable Pushdown

   87% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a straight bar to a high pulley cable machine.
   2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
   3. Grasp the bar with an overhand grip, hands shoulder-width apart.
   4. Keep your elbows close to your sides and your upper arms stationary.
   5. Exhale and push the bar down until your elbows are fully extended.
   6. Pause for a moment, then inhale and slowly return the bar 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

   • Primary muscle: triceps, the same as the Sled Overhead Triceps Extension
   • Equipment: a cable, not free weights
   • Body position: standing, the same as the Sled Overhead Triceps Extension
   • Balance: easier to stay steady on than the Sled Overhead Triceps Extension
7. 

   7. Seated Triceps Press

   86% 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.

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

   Why this matches

   • Primary muscle: triceps, the same as the Sled Overhead Triceps Extension
   • Equipment: free weights, the same as the Sled Overhead Triceps Extension
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Sled Overhead Triceps Extension
8. Play demonstration

   8. Dumbbell Seated Triceps Extension

   86% 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.

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

   Why this matches

   • Movement: extension, the same as the Sled Overhead Triceps Extension
   • Primary muscle: triceps, the same as the Sled Overhead Triceps Extension
   • Equipment: free weights, the same as the Sled Overhead Triceps Extension
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Sled Overhead Triceps Extension
9. Play demonstration

   9. Barbell Seated Overhead Triceps Extension

   85% match

   • Triceps
   • Barbell
   • 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 barbell with an overhand grip, hands shoulder-width apart, and raise it overhead.
   3. Lower the barbell behind your head by bending your elbows, keeping your upper arms close to your head.
   4. Pause for a moment, then extend your arms to raise the barbell back 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 Sled Overhead Triceps Extension
   • Primary muscle: triceps, the same as the Sled Overhead Triceps Extension
   • Equipment: free weights, the same as the Sled Overhead Triceps Extension
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Sled Overhead Triceps Extension
10. Play demonstration

    10. Cable Rope High Pulley Overhead Tricep Extension

    84% match

    • Triceps
    • Cable
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Attach a rope to a high pulley and adjust the weight accordingly.
    2. Stand facing away from the pulley machine with your feet shoulder-width apart.
    3. Grasp the rope with both hands, palms facing down, and bring your hands above your head.
    4. Keep your upper arms close to your head and perpendicular to the floor.
    5. Slowly lower the rope behind your head by bending your elbows.
    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 Sled Overhead Triceps Extension
    • Primary muscle: triceps, the same as the Sled Overhead Triceps Extension
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Sled Overhead Triceps Extension
    • Balance: easier to stay steady on than the Sled Overhead Triceps Extension