3 Best Dumbbell Tricep Exercises
Building strong and toned triceps is essential for overall arm development and can greatly improve your overall athletic performance. Dumbbells are an excellent way to target your triceps, and in this article, we will cover the 3 best dumbbell tricep exercises to help you achieve your goals.
1. Dumbbell Tricep Extension
The dumbbell tricep extension is an isolation exercise that specifically targets the triceps. To perform this exercise:
- Hold a dumbbell in each hand with your arms extended overhead and your palms facing forward.
- Lower the dumbbells behind your head, keeping your upper arms still and only moving your forearms.
- Raise the dumbbells back to the starting position, squeezing your triceps at the top.
- Repeat for 12-15 reps.
Tips:
- Make sure to keep your core engaged and your back straight throughout the exercise.
- Focus on slow and controlled movements to avoid swinging the dumbbells.
2. Dumbbell Skull Crushers
Dumbbell skull crushers are another effective exercise for targeting the triceps. To perform this exercise:
- Lie on a flat bench and hold a dumbbell over your chest with your arms extended.
- Lower the dumbbell down towards your forehead, keeping your upper arms still and only moving your forearms.
- Push the dumbbell back up to the starting position, extending your arms fully.
- Repeat for 12-15 reps.
Tips:
- Keep your elbows close to your body and avoid letting them flair out.
- Focus on slow and controlled movements to avoid jerking the weight.
3. Dumbbell Close Grip Tricep Press
The dumbbell close grip tricep press is a compound exercise that targets the triceps as well as the anterior deltoids. To perform this exercise:
- Hold a dumbbell in each hand with your palms facing each other and your arms extended in front of you.
- Lower the dumbbells down towards your thighs, keeping your upper arms still and only moving your forearms.
- Push the dumbbells back up to the starting position, extending your arms fully.
- Repeat for 12-15 reps.
Tips:
- Keep your core engaged and your back straight throughout the exercise.
- Focus on slow and controlled movements to avoid swinging the dumbbells.
Conclusion: These 3 dumbbell tricep exercises are an excellent addition to any workout routine. They target the triceps from different angles and can help improve overall arm development and strength. Remember to start with lighter weights and gradually increase the weight as you become more comfortable with the exercises. Happy lifting!
