What Is A Good Tricep Workout With Dumbbells

If you’re looking to build stronger, more defined arms, knowing what is a good tricep workout with dumbbells is essential. The triceps make up two-thirds of your upper arm, so targeting them effectively can make a huge difference in your overall strength and appearance.

Dumbbells are perfect for this. They allow for a full range of motion, help correct muscle imbalances, and offer endless exercise variations. You can do a complete tricep blast right at home with just a set of weights.

This guide will walk you through the best exercises, how to structure your workout, and common mistakes to avoid. Let’s get started.

A good dumbbell tricep workout focuses on hitting all three heads of the muscle—the long, lateral, and medial heads. It should include exercises that involve different movement patterns: overhead extensions for the long head, and pressing and kickback movements for overall development.

The key is consistency, proper form, and progressive overload. That means gradually increasing the weight, reps, or sets over time to keep challenging your muscles.

Essential Dumbbell Tricep Exercises

Here are the most effective dumbbell exercises for your triceps. Incorporate a mix of these into your routine for balanced growth.

1. Seated Overhead Tricep Extension

This is a top exercise for targeting the long head of the tricep, which gives your arm that sought-after horseshoe shape. It’s a staple for any good tricep workout.

How to do it:

Sit on a bench with back support, holding one dumbbell with both hands.
Press the dumbbell overhead until your arms are fully extended.
Keeping your elbows pointed forward and close to your head, slowly lower the weight behind you until you feel a deep stretch in your triceps.
Extend your arms back to the starting position, squeezing the tricep at the top.

2. Dumbbell Skull Crushers (Lying Tricep Extensions)

Despite the intimidating name, this is a highly effective isolation movement. It places a great stretch on the triceps throughout the entire range of motion.

How to do it:

Lie flat on a bench, holding a dumbbell in each hand with a neutral grip (palms facing each other).
Press the weights up over your chest, arms fully extended. This is your start position.
Keeping your upper arms completely still, bend your elbows to lower the dumbbells down beside your head.
Once you feel a deep stretch, use your triceps to return the weights to the starting position.

3. Dumbbell Tricep Kickbacks

Kickbacks are excellent for isolating the tricep and learning to initiate the movement from the elbow joint. They’re great for finishing off a workout.

How to do it:

Place one knee and the same-side hand on a bench, keeping your back flat.
Hold a dumbbell in your other hand, and pull your elbow back until your upper arm is parallel to your torso and floor.
With your upper arm locked in place, extend your forearm back until your arm is straight, squeezing the tricep hard.
Slowly return to the starting position with control. Avoid swinging the weight.

4. Close-Grip Dumbbell Floor Press

This is a fantastic compound movement that allows you to use heavier weight. The floor limits your range, which can be easier on the wrists and elbows while still providing a powerful contraction.

How to do it:

Lie on the floor (or a mat) with your knees bent.
Hold two dumbbells and press them up over your chest, arms extended.
Lower the weights down, keeping your elbows tucked close to your sides, until your upper arms touch the floor.
Pause briefly, then press the weights back up to the starting position.

Sample Dumbbell Tricep Workout Routine

Here is a balanced, effective workout you can do once or twice a week. Ensure you’re warmed up before starting.

Seated Overhead Tricep Extension: 3 sets of 10-12 reps
Dumbbell Skull Crushers: 3 sets of 8-10 reps
Close-Grip Floor Press: 4 sets of 6-8 reps (use heavier weight here)
Dumbbell Tricep Kickbacks: 3 sets of 12-15 reps per arm

Rest for 60-90 seconds between sets. Focus on the quality of each rep rather than just moving the weight. This routine hits the triceps from all angles for comprehensive development.

Common Form Mistakes to Avoid

Using poor form not only reduces the effectiveness of the exercise but also increases your risk of injury. Watch out for these common errors.

Flaring Elbows: During extensions and kickbacks, your elbows should stay pointed forward and close to your head or body. Flaring them outward shifts the work away from your triceps.
Using Momentum: Swinging the weight, especially during kickbacks, turns the exercise into a back and shoulder movement. Move slowly and with control.
Short Range of Motion: Not lowering the weight fully or not extending your arm completely cheats your muscles. Aim for a full stretch and a full lockout (without hyperextending).
Going Too Heavy Too Soon: This is a major cause of bad form. Choose a weight that allows you to complete all reps with perfect technique. The triceps respond well to time under tension.

How to Progress Your Tricep Workouts

To keep seeing results, you need to challenge your muscles. Here’s how to safely apply progressive overload with dumbbells.

Increase Weight: When you can complete all sets and reps with good form, try the next heaviest dumbbell for at least one set.
Add More Reps: Aim to add one or two reps to each set with your current weight before moving up.
Increase Sets: Adding an extra set to one or two exercises can increase total workout volume.
Slow Down the Tempo: Try taking 3-4 seconds to lower the weight on each rep. This increases time under tension and can lead to new growth.

FAQ: Your Dumbbell Tricep Questions Answered

How often should I train triceps with dumbbells?

You can train triceps 1-2 times per week. If you do other pushing workouts (like chest and shoulders), ensure you have at least 48 hours of rest before directly targeting triceps again to allow for proper recovery.

Can I build big triceps with just dumbbells?

Absolutely. Dumbbells are highly effective for building tricep size and strength. The key is consistency, proper exercise selection, and consistently applying progressive overload over time.

What weight dumbbells should I use for tricep exercises?

Start lighter than you think. You should be able to complete your target reps with perfect form, feeling the burn in the last few reps. For kickbacks and extensions, lighter weights are often better. For close-grip presses, you can go heavier.

Why do I feel it in my shoulders or back during tricep exercises?

This usually means your form is off or the weight is to heavy. Check that your elbows aren’t flaring and that you’re not using momentum. Reduce the weight and focus on isolating the tricep movement.

Is it better to do tricep workouts alone or with other muscles?

Both are valid. You can add tricep exercises to the end of a chest or shoulder day, or dedicate a full session to arms. A standalone arm day can allow you to use more energy and volume specifically for your triceps.

Final Tips for Success

Building impressive triceps takes time and dedication. Remember that nutrition and recovery are just as important as the workout itself. Make sure your consuming enough protein to support muscle repair and getting adequate sleep.

Listen to your body. Some muscle soreness is normal, but sharp pain is not. If an exercise causes joint pain, like in the elbow, try a different variation or reduce the weight. Consistency with good form will always beat sporadic, heavy lifting.

Stick with your plan, track your progress, and make small adjustments as you get stronger. With these effective dumbbell exercises, you have everything you need to build powerful, defined triceps.