10 Best One-arm Dumbbell Triceps Extension Alternatives for Home Gyms

Ranked Standing Bent-over One-arm Dumbbell Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Standing Bent-over One-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

   

   1. Chain Handle Extension

   98% match

   • Triceps
   • Other
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows should be pointing straight up.
   2. Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
   3. Pause at the lockout, and reverse the motion to return to the starting position.

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

   Why this matches

   • Movement: extension, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Body position: standing, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Balance: easier to stay steady on than the Standing Bent-over One-arm Dumbbell Triceps Extension
2. 

   Progression

   2. Standing One-arm Dumbbell Triceps Extension

   99% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
   2. This will be your starting position.
   3. Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
   4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
   5. Repeat for the recommended amount of repetitions.
   6. 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 Standing Bent-over One-arm Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Body position: standing, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
3. 

   3. Dumbbell One-arm Triceps Extension

   97% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want to work the triceps with less balance to manage.

   How to perform this exercise

   1. Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
   2. Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
   3. Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
   4. Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
   5. Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
   6. Repeat for the recommended amount of repetitions and switch arms.

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

   Why this matches

   • Movement: extension, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Body position: standing, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Balance: easier to stay steady on than the Standing Bent-over One-arm Dumbbell Triceps Extension
4. 

   4. One Arm Pronated Dumbbell Triceps Extension

   93% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   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 feet as a pronated 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.

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

   Why this matches

   • Movement: extension, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Balance: easier to stay steady on than the Standing Bent-over One-arm Dumbbell Triceps Extension
5. 

   5. One Arm Supinated Dumbbell Triceps Extension

   93% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   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.

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

   Why this matches

   • Movement: extension, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Balance: easier to stay steady on than the Standing Bent-over One-arm Dumbbell Triceps Extension
6. 

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

   92% 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 Standing Bent-over One-arm Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Body position: standing, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
7. 

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

   91% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   The same equipment, done seated instead.

   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 Standing Bent-over One-arm Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Body position: seated, not standing
8. Play demonstration

   Progression

   8. Dumbbell Lying Single Extension

   90% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest.
   2. Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary.
   3. Pause briefly at the bottom of the movement, then extend your arm back to the starting position.
   4. 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 Standing Bent-over One-arm Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Body position: lying on your back, not standing
   • Balance: easier to stay steady on than the Standing Bent-over One-arm Dumbbell Triceps Extension
9. Play demonstration

   Progression

   9. Dumbbell One Arm Triceps Extension (On Bench)

   90% 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 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 Standing Bent-over One-arm Dumbbell Triceps Extension
   • Primary muscle: triceps, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Equipment: free weights, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Standing Bent-over One-arm Dumbbell Triceps Extension
10. Play demonstration

    10. Dumbbell One Arm Kickback

    89% match

    • Triceps
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Bring your right elbow up to your side, keeping it bent at a 90-degree angle.
    4. Extend your right arm straight back, squeezing your triceps at the top of the movement.
    5. Slowly lower the dumbbell back to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches

    • Primary muscle: triceps, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
    • Equipment: free weights, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension
    • Body position: standing, the same as the Standing Bent-over One-arm Dumbbell Triceps Extension