Best Tricep Exercises with Dumbbells
Dumbbells are a versatile piece of equipment that can be used to target all muscle groups, including your triceps. While there are many ways to train triceps, these are some of the best dumbbell exercises that will help you build strength and size in your triceps:
1. Dumbbell Overhead Triceps Extension
Target: Triceps (long head)
- Instructions:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Raise the dumbbells above your head, keeping your elbows close to your ears.
- Lower the dumbbells behind your head until your elbows are at a 90-degree angle.
- Extend your arms back up to the starting position.
Tips:
- Keep your core engaged to maintain stability.
- Focus on controlling the weight throughout the exercise.
- Don't lock your elbows at the top of the movement.
2. Dumbbell Close-Grip Bench Press
Target: Triceps (all heads)
- Instructions:
- Lie on a bench with your feet flat on the floor.
- Hold a dumbbell in each hand with an underhand grip, slightly wider than shoulder-width apart.
- Lower the dumbbells to your chest, keeping your elbows close to your body.
- Push the dumbbells back up to the starting position.
Tips:
- Keep your back flat on the bench throughout the exercise.
- Lower the dumbbells slowly and in a controlled manner.
- Avoid arching your back or letting the dumbbells touch your chest.
3. Dumbbell Triceps Kickback
Target: Triceps (long head)
- Instructions:
- Kneel on one knee with your other foot flat on the floor.
- Bend at the waist and place your free arm on your knee for support.
- Hold a dumbbell in your other hand with your palm facing your body.
- Keeping your upper arm still, extend your arm back until it's straight.
- Slowly lower the dumbbell back to the starting position.
Tips:
- Keep your back straight and core engaged throughout the exercise.
- Focus on squeezing your triceps at the top of the movement.
- Don't swing your arm or use momentum to lift the weight.
4. Dumbbell Skull Crushers
Target: Triceps (all heads)
- Instructions:
- Lie on a bench with your feet flat on the floor.
- Hold a dumbbell in each hand with an overhand grip.
- Raise the dumbbells straight up above your chest, keeping your elbows close to your ears.
- Lower the dumbbells behind your head until your elbows are at a 90-degree angle.
- Extend your arms back up to the starting position.
Tips:
- Keep your elbows pointed towards the ceiling throughout the exercise.
- Don't let your wrists collapse or bend.
- Lower the dumbbells slowly and in a controlled manner.
5. Dumbbell Triceps Pushdown
Target: Triceps (all heads)
- Instructions:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend your elbows and raise the dumbbells to your chest.
- Keeping your elbows close to your body, extend your arms down until the dumbbells are fully extended.
- Slowly raise the dumbbells back to the starting position.
Tips:
- Keep your core engaged throughout the exercise.
- Don't let your elbows flare out or move away from your body.
- Focus on squeezing your triceps at the bottom of the movement.
Final Thoughts:
Incorporating these dumbbell exercises into your workout routine will help you build strong and defined triceps. Remember to start with a weight you are comfortable with and gradually increase the weight as you get stronger. Focus on proper form and control throughout each exercise to maximize results and minimize the risk of injury.
