10 Best Standing One-arm DB Triceps Extension Alternatives for Travel

The Standing One-arm Dumbbell Triceps Extension is done standing with dumbbells. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the One Arm Dip and the Side Push-up.

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

Original Exercise: Standing One-arm Dumbbell Triceps Extension

Standing One-arm Dumbbell Triceps Extension
Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Chest, Shoulders

How to perform Standing One-arm Dumbbell Triceps Extension
  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.
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Ranked Standing One-arm Dumbbell Triceps Extension Alternatives

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

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    74% 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 One-arm Dumbbell Triceps Extension
    • Primary muscle: triceps, the same as the Standing One-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  2. One Arm DipPlay demonstration

    2. One Arm Dip

    59% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

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

    Why this matches
    • Primary muscle: triceps, the same as the Standing One-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing One-arm Dumbbell Triceps Extension
    • Balance: harder to stay steady on than the Standing One-arm Dumbbell Triceps Extension
  3. Side Push-upPlay demonstration

    3. Side Push-up

    54% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
    3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
    4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
    5. Lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: triceps, the same as the Standing One-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
  4. Triceps Dip (Between Benches)Play demonstration

    4. Triceps Dip (Between Benches)

    53% 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 One-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing One-arm Dumbbell Triceps Extension
  5. Body Tricep Press

    5. Body Tricep Press

    49% 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 One-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 One-arm Dumbbell Triceps Extension
  6. Triceps PressPlay demonstration

    6. Triceps Press

    48% 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 One-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
    • Balance: easier to stay steady on than the Standing One-arm Dumbbell Triceps Extension
  7. Triceps DipPlay demonstration

    7. Triceps Dip

    48% 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 One-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  8. Bench Dip (Knees Bent)Play demonstration

    8. Bench Dip (Knees Bent)

    46% 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 One-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  9. Close-grip Push-up Off Of A Dumbbell

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

    46% 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 One-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  10. Bench Dip On FloorPlay demonstration

    10. Bench Dip On Floor

    45% 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 One-arm Dumbbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing

Why You Might Need a Standing One-arm Dumbbell Triceps Extension Alternative

You may substitute this isolation move for several reasons: shoulder impingement makes overhead positions painful, you lack a dumbbell or cables while traveling, or you want a stronger progression toward heavier compound lifts. Alternatives let you alter shoulder angle to shift emphasis between the long head (overhead positions) and lateral/medial heads (pushdowns, kickbacks). Use technique cues: keep the elbow tucked and upper arm stationary to isolate elbow extensors and limit shoulder contribution. Substitutes also help manage load and range of motion to reduce joint stress while preserving triceps mechanical tension and hypertrophy stimulus.

How to Choose the Right Standing One-arm Dumbbell Triceps Extension Substitute

Choose a substitute based on the triceps head you want to target, equipment, and joint comfort. For long-head emphasis select overhead cable or dumbbell extensions and keep the upper arm vertical; for lateral/medial head focus use pushdowns or kickbacks with the elbow close to the body. Consider unilateral vs bilateral work if you have imbalances: single-arm cable extensions let you control range and tempo. Finally, prioritize progressive overload, add load, slow eccentrics, or increase time under tension while cueing a fixed upper arm and full elbow extension for consistent muscle activation.

Standing One-arm Dumbbell Triceps Extension FAQ

What muscles does Standing One-arm Dumbbell Triceps Extension work?

The exercise primarily targets the triceps brachii, long, lateral, and medial heads, with emphasis on the long head when the arm is overhead. Stabilizers include the rotator cuff and scapular muscles; cue: keep the upper arm vertical and extend only at the elbow to isolate triceps torque.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology