10 Alternatives to Bent-over Two-arm Dumbbell Triceps Extension

The Standing Bent-over Two-arm Dumbbell Triceps Extension is done standing with dumbbells. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the Triceps Dip (Between Benches) and the Body Tricep Press.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Standing Bent-over Two-arm Dumbbell Triceps Extension

Standing Bent-over Two-arm Dumbbell Triceps Extension
Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
How to perform Standing Bent-over Two-arm Dumbbell Triceps Extension
  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.
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Ranked Standing Bent-over Two-arm Dumbbell Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Standing 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.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    81% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: extension, the same as the Standing Bent-over Two-arm Dumbbell Triceps Extension
    • Primary muscle: triceps, the same as the Standing Bent-over Two-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  2. Triceps Dip (Between Benches)Play demonstration

    2. Triceps Dip (Between Benches)

    60% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Standing Bent-over Two-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Bent-over Two-arm Dumbbell Triceps Extension
  3. Body Tricep Press

    3. Body Tricep Press

    56% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

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

    Why this matches
    • Primary muscle: triceps, the same as the Standing Bent-over Two-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
    • Balance: easier to stay steady on than the Standing Bent-over Two-arm Dumbbell Triceps Extension
  4. Triceps PressPlay demonstration

    4. Triceps Press

    55% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself 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
    • Primary muscle: triceps, the same as the Standing Bent-over Two-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
    • Balance: easier to stay steady on than the Standing Bent-over Two-arm Dumbbell Triceps Extension
  5. Triceps DipPlay demonstration

    5. Triceps Dip

    55% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Standing Bent-over Two-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  6. Bench Dip (Knees Bent)Play demonstration

    6. Bench Dip (Knees Bent)

    53% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Standing Bent-over Two-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  7. Close-grip Push-up Off Of A Dumbbell

    7. Close-grip Push-up Off Of A Dumbbell

    53% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
    2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
    3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
    4. After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Standing Bent-over Two-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  8. Bench Dip On FloorPlay demonstration

    8. Bench Dip On Floor

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Standing Bent-over Two-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  9. Body-upPlay demonstration

    9. Body-up

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Standing Bent-over Two-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  10. Incline Push-up Close-grip

    10. Incline Push-up Close-grip

    52% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands next to one another on the bar.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Standing Bent-over Two-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing

How to Choose the Right Standing Bent-over Two-arm Dumbbell Triceps Extension Substitute

Match your substitute to equipment, muscle-head emphasis, and stability needs. Use overhead extensions (dumbbell or cable) to load the long head through a long muscle length. Choose pushdowns, kickbacks, or skull crushers for high isolation of the lateral and medial heads. If you need constant tension pick cables or bands; for maximal loading pick barbell or weighted dips. Consider spine loading, seated or supported variations reduce lumbar stress. Technique cue: control the eccentric, keep elbows tucked and stationary, and stop when you can no longer maintain strict elbow positioning to preserve triceps activation.

Standing Bent-over Two-arm Dumbbell Triceps Extension FAQ

What muscles does Standing Bent-over Two-arm Dumbbell Triceps Extension work?

The movement primarily targets the triceps brachii, all three heads, with extra emphasis on the lateral and long heads when the upper arm is behind the torso. You also recruit posterior deltoid and spinal erectors for torso support; cue: hinge at the hips, keep a flat back and lock the upper arm so the triceps control elbow extension.

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