6 Tricep Exercises with Dumbbells

6 Tricep Workout routines with Dumbbells 

If it’s arm day and also you’re gearing as much as give your triceps some consideration, you may instinctively gravitate in direction of the cable machine. However this piece of apparatus isn’t the one ally for firming the higher arm muscle mass—dumbbell exercises may be simply as efficient as cable tricep exercises, with some selection advantages of their very own.

The benefit of free weight tricep coaching lies in its versatility: Not solely do you've got extra vary of movement, however dumbbells require us to take the lead, slightly than depend on a machine to do the work for us. 

Able to strengthen the muscle group and construct stronger triceps? Whether or not you’re heading to the gymnasium or figuring out at residence, this information will highlight 6 superior tricep workout routines to attempt with dumbbells. Plus, we’ll throw in some skilled recommendations on the way to decide the proper weights and rep depend on your subsequent upper-body sweat session.

Why Train Your Triceps with Dumbbells?

Situated behind the higher arm, our triceps are chargeable for bringing the arms in direction of the physique, stabilizing the shoulder, and increasing the elbow joints.1 There are a couple of key the explanation why you might choose to construct their energy utilizing dumbbells:

  • Mimics real-life lifting – Lifting a dumbbell over your head is similar to taking a heavy merchandise off a excessive shelf, or heaving that 25-lb suitcase into the overhead compartment on an airplane. The extra acquainted the movement, the higher you’ll have the ability to use your improved energy in day-to-day life.
  • Improved stability and coordination – Dumbbells assist enhance your stability and coordination because you’ll must exert extra management with every motion. Cable machines, alternatively, do most of this for you, as they don’t at all times encourage you to activate your stabilizing muscle mass. 
  • Selection – Because the dumbbell is a free weight it affords up a plethora of workout routines and variations {that a} mounted machine simply can’t compete with. 

Lastly, dumbbells make wonderful gear for at-home or at-the-office energy coaching for these days when you'll be able to’t make it to the gymnasium. Plus, we don’t assume your boss could be too joyful a few cable machine beneath your desk!

6 Dumbbell Tricep Exercises 

Earlier than diving into these tricep workout routines, it’s essential to make sure you’re working with the right weight of dumbbells. Too-heavy dumbbells may throw off your kind and make you extra inclined to damage; a too-light set is a recipe for inefficient exercises and slow-to-yield outcomes.

The right weight ought to make these previous few reps really feel difficult, however not inconceivable. When you really feel like you'll be able to attain desired rep depend for every set whereas sustaining correct kind, you’ve chosen the precise weight. When you really feel like you possibly can simply surpass your chosen rep depend, go for a heavier one.

Keep in mind: The aim is to fatigue your triceps, which can encourage them to adapt and strengthen with every exercise. When you’ve discovered that “Goldilocks” candy spot, it’s time to get lifting.

So when it’s higher arm day, take into account doing these dumbbell tricep workout routines together with the basic reverse fly and pullover train.

#1 Folded Triceps Kickback  

This dumbbell train is an invigorating jumping-off level for any tricep routine. The tricep kickback is an easy, gradual, and a very good option to heat up your elbows—and any train that trains muscle mass individually might help to appropriate any muscle imbalances.2 

Right here’s the way to begin this tricep train:

  1. Lean your higher physique forwards, making a 90-degree angle at your waist. Hold a slight bend within the knee and picture knitting your ribs in direction of your navel.
  2. Choose up a dumbbell with one hand and relaxation your different hand on the small of your again. 
  3. Carry the dumbbell in direction of your higher physique, stopping when your elbow is parallel to your aspect. Hold your arm near your physique for every rep. Repeat till your arm feels drained, then change to the opposite aspect.

Variation: You may as well carry out this triceps train with weights in each arms, working each arms concurrently.

#2 Shut-Grip Dumbbell Press 

For this train, you’ll lay on a bench, which can goal your triceps in addition to your shoulders and chest. Right here’s the way to do it:

  1. Lie supine (face up) on a flat bench and two dumbbells and toes planted on the ground
  2. Maintain your dumbbells above you conserving your arms near your physique.
  3. Decrease the dumbbells till your higher arms are parallel together with your torso. Then, carry them again up till your arms are perpendicular to the ground. Repeat.

#3 Dumbbell Skullcrusher 

Don’t be alarmed by the title—carried out safely, this tricep train received’t contain any contact together with your head! Keep in your flat bench, take considered one of your dumbbells, and start:

  1. Lay down on the bench and plant your toes firmly on the ground. 
  2. Seize one dumbbell by the weights with each of your arms and maintain it above you. Your arms must be angled straight up in direction of the ceiling.
  3. Bending on the elbows and conserving your wrists agency, information the load in direction of your brow. Lengthen the arms; repeat. 

Observe: For single-handed triceps workout routines, it’s finest to make use of a decrease weight. You may go a grade heavier for workout routines the place you’re utilizing two arms concurrently.

#4 Dumbbell Triceps Extension 

You'll be able to sit or stand for this dumbbell train. It targets all three heads of your triceps (lateral head, medial head, and lengthy head) concurrently.

Whether or not you’re doing a standing or seated tricep extension, take one dumbbell, and start this triceps exercise:

  1. Seize your dumbbell by the weighted ends with each arms. Maintain it behind your head. 
  2. Decrease the dumbbell so far as feels pure, then increase it simply earlier than you'll be able to totally lengthen your arms. Repeat.

Variation: You'll be able to take this dumbbell tricep extension train one arm at a time utilizing a lighter weight. Use the identical movement and relaxation your non-lifting arm on the elbow of the lifting arm. This might help enhance alignment and proprioception.

#5 Triceps Gravity Press 

Don’t be stunned if you happen to “really feel the burn” with this train—it’ll require you to maintain your triceps continually working to maintain the dumbbell from dropping. 

Discover a flat bench and two dumbbells, and start:

  1. Lay on the bench with a dumbbell in every hand; forearms must be parallel to the ground. The underside of every weight must be subsequent to your cheek.
  2. Lengthen your arms previous your head, sustaining the identical top because the beginning place. Bend on the elbows and repeat.

#6 Dumbbell Z-Press 

Another person stole the bench? No sweat (nicely, perhaps some). This triceps train requires no bench, and it’s straightforward to be taught if you happen to’re simply constructing your expertise with dumbbells.

Seize one or two dumbbells relying in your desire, and start:

  1. Sit on the bottom together with your legs in entrance of you, forming an “L” form on the ground. Tuck your stomach button in direction of your backbone, and bend at your knees in case your hamstrings really feel tight.
  2. Seize a dumbbell with every hand, or take it one by one. 
  3. Start together with your arm totally folded and the dumbbell simply above your shoulder. Hold your elbows tucked in direction of the midline.
  4. Increase the dumbbell above your head till your arm is totally prolonged and slowly deliver it down. Go straightforward in your triceps—controlling on the descent of the dumbbell is vital for this train. 
  5. Repeat.

How one can Select the Appropriate Variety of Reps

The excellent news is that there are many dumbbell tricep workout routines so as to add to your exercise routine, nevertheless it comes all the way down to the reps and units. Usually talking, there are three important issues you might need to give attention to constructing on the gymnasium: endurance, energy, and hypertrophy. All of those may be aims of your energy coaching exercise, which creates a well-balanced routine when coupled with cardio train. 

Whichever energy coaching goal you set for your self on any given gymnasium day will assist you decide the perfect weight on your dumbbell tricep workout routines —gentle, reasonably heavy, or heavy.

Moreover, every health aim will affect what number of reps and units you utilize to prepare your tricep exercise session. Let’s check out every to seek out your superb routine:

  • Endurance – Whenever you need to improve the quantity of time your muscle mass can work, you’re coaching for endurance. Goal for a lighter weight, with extra reps per set, like 10 to 14 reps per set, and 2 to three units.
  • Power – Coaching energy means rising the quantity of weight you'll be able to carry by progressively working your means up the dumbbell rack from week to week or month to month. Goal for 6 to 10 reps per set, with 3 to six units.
  • Hypertrophy – Hypertrophy refers back to the technique of muscle tissue breaking down after which rebuilding. Resistance train is without doubt one of the most sturdy methods to activate this organic mechanism—and it requires the fewest reps and units.3 Goal for 4 to six reps per set, and a most of two units.

Work Out Smarter with Prime Well being Weblog 

With appropriate kind and a bit of perception, experimenting with workout routines on your triceps may have you feeling like a grasp of the dumbbells very quickly. However studying your means round every new piece of apparatus shouldn’t ever really feel boring—we need to maintain every sweat session contemporary and fascinating.

Prime Well being Weblog is all about welcoming health followers of all ranges to find new methods of figuring out and constructing a routine feeling inspiring. Change up your exercise with group lessons, on-demand iChuze digital exercises, and an inclusive health neighborhood that cheers you on with every milestone you cross.

Prime Well being Weblog specialists are right here that can assist you each step of the way in which. Find out about our memberships and cease by a location by looking “gyms close to me” on-line to see what’s in retailer on your future in health.


Reviewed By:

Ani is the Vice President of Health at Prime Well being Weblog and oversees the group health and crew coaching departments. She’s had a 25+ 12 months profession in membership administration, private coaching, group train and teacher coaching. Ani lives along with her husband and son in San Diego, CA and loves sizzling yoga, snowboarding and all issues wellness.




  1. NCBI. Anatomy, Shoulder and Higher Limb, Triceps Muscle. 
  2. Ace Health. The Advantages of Unilateral Coaching. 
  3. UNM. How do muscle mass develop?


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