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

The 10 Best 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. Cards with a "How to perform it" link open to show 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. 

   1. Chain Handle Extension

   98% match

   Triceps · Intermediate · Isolation

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

   • Other

   How to perform it

   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 · Intermediate · Isolation

3. 

   3. Dumbbell One-arm Triceps Extension

   97% match

   Triceps · Beginner · Isolation

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

   • Dumbbell

   How to perform it

   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 · Beginner · Isolation

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

   • Dumbbell

   How to perform it

   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 · Beginner · Isolation

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

   92% match

   Triceps · Beginner · Isolation

7. 

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

   91% match

   Triceps · Intermediate · Isolation

   The same equipment, done seated instead.

   • Dumbbell

   How to perform it

   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. Progression

   8. Dumbbell Lying Single Extension

   90% match

   Triceps · Intermediate · Isolation

9. Progression

   9. Dumbbell One Arm Triceps Extension (On Bench)

   90% match

   Triceps · Intermediate · Isolation

10. 10. Dumbbell One Arm Kickback

    89% match

    Triceps · Beginner · Isolation