Dumbbell Lying Triceps Extension vs One Arm Dumbbell Overhead Triceps Extension

Side-by-side comparison of Dumbbell Lying Triceps Extension and One Arm Dumbbell Overhead Triceps Extension. See which exercise suits your training goals, equipment, and fitness level.

Dumbbell Lying Triceps Extension video preview

Dumbbell Lying Triceps Extension

One Arm Dumbbell Overhead Triceps Extension video preview

One Arm Dumbbell Overhead Triceps Extension

Attribute Dumbbell Lying Triceps Extension One Arm Dumbbell Overhead Triceps Extension
Primary Muscle Triceps Triceps
Secondary Muscles None Shoulders
Equipment Dumbbells No equipment
MET Value 3.5 3.5
Calories (30 min, 70 kg) ≈ 123 cal ≈ 123 cal
Video Quality 4K 4K
Male & Female Yes Yes
Multiple Angles Yes Yes

Choose Dumbbell Lying Triceps Extension when...

  • Greater range of motion than One Arm Dumbbell Overhead Triceps Extension, increasing muscle stretch and activation
  • Each arm works independently, helping identify and fix strength imbalances between sides
  • Requires more stabilizer muscle engagement, building functional strength
Full Dumbbell Lying Triceps Extension guide

Choose One Arm Dumbbell Overhead Triceps Extension when...

  • Engages more muscle groups (Shoulders), giving you more training stimulus per set
Full One Arm Dumbbell Overhead Triceps Extension guide

The Verdict

Both exercises effectively target the Triceps. Dumbbell Lying Triceps Extension (dumbbells) and One Arm Dumbbell Overhead Triceps Extension (no equipment) are complementary, not competing. Smart coaches program both: use Dumbbell Lying Triceps Extension for your heavy compound work, and One Arm Dumbbell Overhead Triceps Extension for your heavy compound work. Rotating between them prevents plateaus and builds a more complete physique.

Frequently Asked Questions

Is Dumbbell Lying Triceps Extension better than One Arm Dumbbell Overhead Triceps Extension?

Neither is universally better. Dumbbell Lying Triceps Extension (MET 3.5) and One Arm Dumbbell Overhead Triceps Extension (MET 3.5) serve different purposes. Dumbbell Lying Triceps Extension uses dumbbells and targets Triceps, while One Arm Dumbbell Overhead Triceps Extension uses no equipment and targets Triceps. Choose based on your goals and available equipment.

Can I replace Dumbbell Lying Triceps Extension with One Arm Dumbbell Overhead Triceps Extension?

Yes, both target the Triceps, making them reasonable substitutes. Consider the equipment requirements (Dumbbells vs No equipment) and consult a qualified coach before making changes to your program.

Which burns more calories, Dumbbell Lying Triceps Extension or One Arm Dumbbell Overhead Triceps Extension?

Both burn approximately 123 cal/30 min (based on a 70 kg person), as they share the same MET value of 3.5.

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