10 Best Dumbbell Exercises For Triceps

When it comes to building strong, toned arms, the triceps are an essential muscle group to target. Dumbbell exercises for triceps is an easy way to have those triceps you always wanted. Obviously, you need to have to do the hard work along with your passion and dedication for the best results.

While there are many exercises that can be done with various equipment, using dumbbells is a great way to strengthen and tone the triceps. Here are the best dumbbell exercises for triceps.

Dumbbell Exercises For Triceps

1. Overhead triceps extension

This exercise targets the long head of the triceps, which is the largest part of the muscle group.

• Start by standing with your feet shoulder-width apart and holding a dumbbell with both hands.\
• Raise the dumbbell overhead and then slowly lower it behind your head, keeping your elbows close to your ears.
• Once you feel a stretch in your triceps, lift the weight back up to the starting position.

2. Triceps kickbacks

This exercise targets the lateral head of the triceps, which is the part of the muscle group that gives your arms definition.

• Begin by standing shoulder-width apart and holding a dumbbell in each hand.
• Bend your knees slightly and hinge forward at the hips, keeping your back flat.
• Bring the weights up to your sides, with your elbows bent at a 90-degree angle.
• Then, extend your arms straight behind you, squeezing your triceps at the top of the movement.

3. Close-grip bench press

This exercise targets the medial head of the triceps, which is the part of the muscle group that gives your arms thickness.

• Lie down on a bench with your feet flat on the floor and a dumbbell in each hand.
• Keep your hands close together, with your palms facing forward.
• Lower the weights down to your chest, keeping your elbows close to your body.
• Then, press the weights back up to the starting position, squeezing your triceps at the top of the movement.

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4. Skull crushers

This exercise targets all three heads of the triceps.

• Start by lying down on a bench with your feet flat on the floor and a dumbbell in each hand.
• Raise your arms straight up, palms facing each other.
• Lower the weights down towards your forehead, keeping your elbows still.
• Then, press the weights back up to the starting position, squeezing your triceps at the top of the movement.

5. Triceps dips

This is one of the best dumbbell exercises for triceps to targets all three heads of the triceps.

• Start by placing your hands on a bench or chair behind you, with your fingers facing forward.
• Move your feet out in front of you and, keeping your elbows close to your body, squat down to the ground.
• Then, press your body back up to the starting position, squeezing your triceps at the top of the movement.

6. One-arm triceps extensions

This exercise targets all three heads of the triceps.

• To begin, hold a dumbbell in one hand while standing with your feet shoulder-width apart.
• Raise the dumbbell overhead and then slowly lower it behind your head, keeping your elbow close to your ear.
• Once you feel a stretch in your triceps, lift the weight back up to the starting position. Repeat on the other side.

7. Seated overhead triceps extension

This exercise targets the long head of the triceps.

• Starting position involves sitting on a bench with your feet flat on the ground and a dumbbell in each hand.
• Raise the dumbbell overhead and then slowly lower it behind your head, keeping your elbows close to your ears.
• Once you feel a stretch in your triceps, lift the weight back up to the starting position.

8. Concentration curls

This exercise targets the medial head of the triceps.

• With a dumbbell in one hand, begin by sitting on a bench with your feet flat on the ground.
• Rest your elbow on the inside of your thigh, with your palm facing up.
• Curl the weight up towards your shoulder, squeezing your triceps at the top of the movement.
• After then, gradually return the weight to its initial position. Repeat on the other side.

9. Hammer curls

While this exercise primarily targets the biceps, it also engages the brachialis muscle which lies beneath the biceps and contributes to the overall definition of the arms.

• With a dumbbell in each hand, begin by standing with your feet shoulder-width apart.
• Keep your palms facing each other and your elbows close to your body.
• At the peak of the exercise, squeeze your biceps as you curl the weights up towards your shoulders.
• Then, slowly lower the weights back down to the starting position.

10. Diamond push-ups

This exercise targets all three heads of the triceps.

• Start by getting into a push-up position with your hands close together and your thumbs and index fingers touching to form a diamond shape.
• Keep your elbows close to your body as you squat down towards the earth.
• Then, press your body back up to the starting position, squeezing your triceps at the top of the movement.

Also Check, Biceps workout with dumbbells

You must know

You can get strong, toned arms by including these dumbbell exercises for triceps in your workout regimen. To get the most out of your workout, try doing three to four sets of each exercise, with 10-12 reps per set. As always, be sure to use a weight that challenges you but allows you to maintain proper form throughout the movement.