Best Dumbbell Long Head Tricep Exercises
The long head of the tricep is the largest and most visible portion of the triceps muscle. It's responsible for extending the elbow and also plays a role in shoulder extension. Targeting this muscle with isolation exercises can help you build bigger, stronger arms.
Here are some of the best dumbbell long head tricep exercises to incorporate into your workout:
1. Dumbbell Overhead Tricep Extension
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How to:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Raise the dumbbells above your head, palms facing each other.
- Keeping your elbows locked, slowly lower the dumbbells behind your head until your upper arms are parallel to the floor.
- Extend your elbows to bring the dumbbells back to the starting position.
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Tips:
- Focus on maintaining a controlled movement throughout the entire exercise.
- Keep your elbows locked and try to minimize any movement in your shoulders.
2. Dumbbell Close-Grip Bench Press
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How to:
- Lie face up on a bench, holding a dumbbell in each hand with a close-grip (thumbs pointing towards each other).
- Lower the dumbbells to your chest, keeping your elbows slightly tucked in.
- Press the dumbbells back up to the starting position.
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Tips:
- Keep your elbows in line with your body throughout the entire exercise.
- Avoid flaring your elbows out, as this will take the focus away from the triceps.
3. Dumbbell Skull Crushers
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How to:
- Lie face up on a bench with a dumbbell in each hand.
- Hold the dumbbells with a close-grip, palms facing each other.
- Bend your elbows to 90 degrees, keeping your upper arms perpendicular to the floor.
- Slowly lower the dumbbells towards your forehead, keeping your elbows locked.
- Extend your elbows to return to the starting position.
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Tips:
- Keep your elbows stationary throughout the entire exercise.
- Avoid arching your back or using momentum to lift the dumbbells.
4. Dumbbell Triceps Pushdowns
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How to:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend over at the waist, keeping your back straight and your core engaged.
- Let the dumbbells hang towards the ground, palms facing each other.
- Keeping your elbows tucked into your sides, extend your arms downwards to straighten them.
- Slowly bring the dumbbells back up to the starting position.
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Tips:
- Focus on controlling the movement throughout the entire exercise.
- Avoid letting your elbows flare out or swinging your body.
5. Dumbbell Tricep Kickbacks
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How to:
- Kneel on one knee, with your other leg straight out behind you.
- Lean forward from your hips, keeping your back straight and your core engaged.
- Hold a dumbbell in one hand, with your upper arm close to your body.
- Extend your arm straight back behind you, squeezing your triceps.
- Slowly lower the dumbbell back to the starting position.
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Tips:
- Focus on isolating your triceps throughout the entire exercise.
- Avoid swinging your body or using momentum to lift the dumbbell.
Important Considerations:
- Warm-up properly: Always warm up your muscles before starting any weight training exercise.
- Choose the right weight: Start with a weight that you can control for 8-12 repetitions.
- Focus on form: Maintain proper form throughout the exercise to avoid injuries.
- Listen to your body: If you experience any pain, stop the exercise and consult a medical professional.
By incorporating these dumbbell long head triceps exercises into your workout routine, you can effectively target this important muscle group and build impressive arm strength and definition.
