10 Best Overhead Barbell Triceps Alternatives for Limited Equipment

Ranked Standing Overhead Barbell Triceps Extension Alternatives

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

   

   1. Sled Overhead Triceps Extension

   99% match

   • Triceps
   • Sled
   • Intermediate
   • Isolation

   A good swap when you have a sled to work with, and it still works the triceps.

   How to perform this exercise

   1. Attach dual handles to a sled using a chain or rope. Load the sled to an appropriate load.
   2. Facing away from the sled, step away until there is tension in the line. Raise your hands above your head, keeping them together, palms facing each other. Your elbows should be pointed upward with the elbows flexed. This will be your starting position.
   3. Extend through the elbow to straighten the arm. Ensure that your upper arm stays in position to isolate the triceps.
   4. Upon full extension, step forward to take the slack out of the line. You may keep your feet staggered for more stability.

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

   Why this matches

   • Movement: extension, the same as the Standing Overhead Barbell Triceps Extension
   • Primary muscle: triceps, the same as the Standing Overhead Barbell Triceps Extension
   • Body position: standing, the same as the Standing Overhead Barbell Triceps Extension
2. Play demonstration

   2. 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 Standing Overhead Barbell Triceps Extension
   • Primary muscle: triceps, the same as the Standing Overhead Barbell Triceps Extension
   • Equipment: a cable, not free weights
   • Body position: standing, the same as the Standing Overhead Barbell Triceps Extension
   • Balance: easier to stay steady on than the Standing Overhead Barbell Triceps Extension
3. Play demonstration

   3. Assisted Standing Triceps Extension (With Towel)

   87% 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 Standing Overhead Barbell Triceps Extension
   • Primary muscle: triceps, the same as the Standing Overhead Barbell Triceps Extension
   • Equipment: a band, not free weights
   • Body position: standing, the same as the Standing Overhead Barbell Triceps Extension
   • Balance: easier to stay steady on than the Standing Overhead Barbell Triceps Extension
4. Play demonstration

   4. 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 Standing Overhead Barbell Triceps Extension
   • Equipment: a cable, not free weights
   • Body position: standing, the same as the Standing Overhead Barbell Triceps Extension
   • Balance: easier to stay steady on than the Standing Overhead Barbell Triceps Extension
5. Play demonstration

   5. Dumbbell Standing Triceps Extension

   86% 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 Standing Overhead Barbell Triceps Extension
   • Primary muscle: triceps, the same as the Standing Overhead Barbell Triceps Extension
   • Equipment: free weights, the same as the Standing Overhead Barbell Triceps Extension
   • Body position: standing, the same as the Standing Overhead Barbell Triceps Extension
6. Play demonstration

   6. Barbell Seated Overhead Triceps Extension

   85% match

   • Triceps
   • Barbell
   • Intermediate
   • Isolation

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

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

   7. 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 Standing Overhead Barbell Triceps Extension
   • Primary muscle: triceps, the same as the Standing Overhead Barbell Triceps Extension
   • Equipment: a cable, not free weights
   • Body position: standing, the same as the Standing Overhead Barbell Triceps Extension
   • Balance: easier to stay steady on than the Standing Overhead Barbell Triceps Extension
8. 

   8. Speed Band Overhead Triceps

   83% match

   • Triceps
   • Band
   • Intermediate
   • Isolation

   How to perform this exercise

   1. For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.
   2. To begin, pull the band behind your head, holding it with a pronated grip and your elbows up. This will be your starting position.
   3. To perform the movement, extend through the elbow to to straighten your arms, ensuring that you keep your upper arm in place.
   4. Pause, and then return to the starting position.

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

   Why this matches

   • Primary muscle: triceps, the same as the Standing Overhead Barbell Triceps Extension
   • Equipment: a band, not free weights
   • Body position: standing, the same as the Standing Overhead Barbell Triceps Extension
   • Balance: easier to stay steady on than the Standing Overhead Barbell Triceps Extension
9. Play demonstration

   9. Cable Pushdown (With Rope Attachment)

   83% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a rope attachment to a high pulley on a cable machine.
   2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
   3. Grasp the rope with an overhand grip, palms facing each other.
   4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
   5. Exhale and push the rope downward by extending your elbows until your arms are fully extended.
   6. Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.
   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 Standing Overhead Barbell Triceps Extension
   • Equipment: a cable, not free weights
   • Body position: standing, the same as the Standing Overhead Barbell Triceps Extension
   • Balance: easier to stay steady on than the Standing Overhead Barbell Triceps Extension
10. Play demonstration

    10. Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)

    83% match

    • Triceps
    • Cable
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Attach a straight bar to the cable machine at the highest setting.
    2. Stand facing the cable machine with your feet shoulder-width apart.
    3. Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
    4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
    5. Engage your triceps and slowly push the bar down until your arms are fully extended.
    6. Pause for a moment at the bottom, then 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 Standing Overhead Barbell Triceps Extension
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Standing Overhead Barbell Triceps Extension
    • Balance: easier to stay steady on than the Standing Overhead Barbell Triceps Extension