Best Dumbbell Tricep Exercises for Building Strength and Mass
Dumbbells are a versatile piece of equipment that can be used for a variety of exercises, including some great tricep exercises. Your triceps make up the back of your upper arm and are responsible for extending your elbow. Strong triceps are important for a variety of activities, including pushing, throwing, and lifting.
Here are some of the best dumbbell tricep exercises you can do to build strength and mass:
1. Dumbbell Overhead Tricep Extension
- How to do it: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Raise the dumbbells above your head, keeping your elbows locked. Slowly lower the dumbbells behind your head until your forearms are parallel to the floor. Pause, then press the dumbbells back up to the starting position.
- Key Points: Keep your elbows close to your head, and don't allow them to flare out to the sides.
2. Dumbbell Close-Grip Bench Press
- How to do it: Lie face up on a bench with your feet flat on the floor. Hold a dumbbell in each hand, with your palms facing each other. Lower the dumbbells towards your chest, keeping your elbows close to your body. Press the dumbbells back up to the starting position.
- Key Points: Keep your elbows tucked in, and don't allow them to flare out to the sides.
3. Dumbbell Skull Crushers
- How to do it: Lie face up on a bench with your feet flat on the floor. Hold a dumbbell in each hand, with your palms facing each other. Lower the dumbbells towards your forehead, keeping your elbows close to your head. Pause, then press the dumbbells back up to the starting position.
- Key Points: Keep your elbows pointed straight ahead, and don't allow them to flare out to the sides.
4. Dumbbell Triceps Kickbacks
- How to do it: Kneel on a bench with your chest leaning forward. Hold a dumbbell in one hand, with your palm facing your body. Keeping your upper arm stationary, extend your lower arm back until it's almost straight. Pause, then slowly lower the dumbbell back to the starting position. Repeat on the other side.
- Key Points: Keep your elbow locked and your upper arm stationary throughout the movement.
5. Dumbbell Reverse-Grip Pushdowns
- How to do it: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend over at the waist, keeping your back straight. Let the dumbbells hang straight down towards the floor. Keep your elbows close to your body and raise the dumbbells straight up, keeping your forearms close to your body. Lower the dumbbells slowly back down to the starting position.
- Key Points: Keep your elbows close to your body throughout the movement.
Important Tips for Dumbbell Triceps Exercises:
- Warm up before each workout: This helps to prepare your muscles for the exercises. You can use light cardio and some bodyweight exercises to warm up your triceps.
- Use a weight that is challenging but not too heavy: You should be able to complete 8-12 repetitions of each exercise with good form.
- Focus on good form: If you use bad form, you're more likely to injure yourself. Make sure you're lifting the weight with control and keeping your elbows close to your body.
- Be consistent: Consistency is key when it comes to building muscle. Aim to work your triceps 2-3 times per week.
By incorporating these exercises into your workout routine, you'll be able to build strong and defined triceps. Remember to be patient, consistent, and focus on good form for optimal results.
