3 Best Tricep Dumbbell Exercises
Dumbbells are an effective and convenient way to work out your triceps, and there are several exercises that can help you achieve strong and toned arms. Here are three of the best tricep dumbbell exercises to add to your workout routine:
1. Overhead Dumbbell Extension
How to do it:
- Hold a dumbbell in each hand overhead with your arms extended and your palms facing forward.
- Slowly lower the dumbbells behind your head, keeping your upper arms still and only moving your forearms.
- Push the dumbbells back up to the starting position, squeezing your triceps at the top of the movement.
Tips and Variations:
- Use a weight that allows you to maintain control throughout the entire range of motion.
- If you're new to this exercise, try using a lighter weight and gradually increase as you build strength.
- To add an extra challenge, try alternating arms with each rep.
2. Dumbbell Skull Crushers
How to do it:
- Lie on a flat bench or on the floor with your knees bent and feet flat.
- Hold a dumbbell over your chest with your arms extended and your palms facing each other.
- Slowly 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.
Tips and Variations:
- Make sure to keep your core engaged to maintain stability and control.
- Use a weight that allows you to maintain proper form throughout the entire range of motion.
- To increase the intensity, try using a heavier weight or slowing down the tempo of your reps.
3. Close-Grip Dumbbell Tricep Extensions
How to do it:
- Hold a dumbbell in each hand with your palms facing each other and your arms at shoulder height.
- Slowly 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.
Tips and Variations:
- Focus on keeping your core engaged and your upper arms still throughout the entire exercise.
- Use a weight that allows you to maintain proper form and control throughout the entire range of motion.
- To add variety, try using a single dumbbell and alternating arms with each rep.
Remember to always warm up before starting any workout, and to stretch afterwards to prevent injury. Incorporate these exercises into your routine 2-3 times a week, and you'll be on your way to strong and toned triceps in no time!
