What Are Good Tricep Workouts With Dumbbells

If you want stronger, more defined arms, you can’t ignore your triceps. They make up two-thirds of your upper arm, so building them is key. This guide will show you what are good tricep workouts with dumbbells that you can do anywhere.

You only need a set of dumbbells and some focus. We’ll cover the best exercises, how to do them right, and how to put them into a plan. Let’s get started on building those powerful triceps.

Effective dumbbell tricep exercises target all three heads of the muscle for balanced growth. The key is to use movements that allow for a full range of motion and proper control. Below is a list of the most effective exercises to include in your routine.

1. Dumbbell Overhead Tricep Extension

This is a top exercise for the long head of your tricep, which gives your arm that sought-after horseshoe shape. You can do it seated or standing.

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

2. Dumbbell Skull Crushers (Lying Tricep Extensions)

Despite the intense name, this is a classic for a reason. It isolates the triceps effectively through a controlled motion.

Lie flat on a bench, holding a dumbbell in each hand with a neutral grip (palms facing each other).
Start with your arms extended straight up over your shoulders.
Keeping your upper arms completely still, bend your elbows to lower the weights down beside your head.
Stop when you feel a full stretch, then squeeze your triceps to return the weights to the starting position.

3. Dumbbell Kickbacks

This exercise excellent for isolating the tricep and teaching mind-muscle connection. Form is everything here.

Place one knee and the same-side hand on a bench for support.
Hold a dumbbell in your other hand, and hinge forward so your torso is almost parallel to the floor.
Pull your working arm up until your upper arm is in line with your back, elbow bent at 90 degrees.
This is your start position. Now, extend your arm straight back by contracting your tricep, keeping your upper arm locked.
Pause at the top, then slowly return.

4. Close-Grip Dumbbell Press

This is a compound movement that allows you to use heavier weight while still hammering the triceps. It also works your chest and shoulders.

Lie on a flat bench holding two dumbbells.
Press the weights up so they are over your chest, then bring them together so they are touching.
This close grip is your starting position. Lower the weights slowly toward the lower part of your chest.
Keep your elbows tucked close to your sides as you lower and press.
Push the weights back up to the start, focusing on using your tricep strength.

5. Single-Arm Overhead Extension

Using one arm at a time helps correct muscle imbalances and increases core stability. It forces each side to work independently.

Sit upright on a bench, holding one dumbbell in one hand.
Press it overhead so your arm is straight.
Slowly lower the dumbbell behind your head, keeping your elbow pointed at the ceiling and close to your ear.
Once you feel a deep stretch, extend your arm to lift the weight back up. Complete all reps on one side before switching.

6. Dumbbell Tate Press (Elbow Extensions)

This unique movement places a strong emphasis on the contraction at the top of the movement. It can feel awkward at first but is very effective.

Lie on a flat bench holding two dumbbells over your chest with arms extended.
Rotate your wrists so your palms are facing foward (thumbs on the inside).
Keeping your upper arms stationary, bend your elbows and lower the dumbbells down toward the center of your chest. Your elbows will flare out to the sides.
Once the dumbbells are near your chest, reverse the motion by extending your arms back to the start.

How to Build Your Dumbbell Tricep Workout

Knowing the exercises is half the battle. Putting them together into a smart plan is the other half. Here’s a simple framework.

Frequency and Volume

Train your triceps 1-2 times per week if your are a beginner, or 2-3 times if you’re more experienced. They are a smaller muscle group and need time to recover. Each session should include 2-4 different exercises.

Sets and Reps for Growth

For muscle growth (hypertrophy), aim for 3-4 sets of 8-12 reps per exercise. Choose a weight that makes the last couple of reps challenging but allows you to maintain good form.

Sample Tricep Workout Routine

Dumbbell Overhead Extension: 3 sets of 10-12 reps
Dumbbell Skull Crushers: 3 sets of 8-10 reps
Dumbbell Kickbacks: 3 sets of 12-15 reps per arm

Rest for 60-90 seconds between sets. Always warm up with some light cardio and dynamic stretches first.

Common Mistakes to Avoid

Fixing these errors will make your workouts safer and more effective.

Letting Your Elbows Flare

This is the biggest mistake in tricep exercises. When your elbows drift out to the sides, you take tension off the triceps and put it on your shoulders. Keep those elbows tucked in and pointed forward throughout the movement.

Using Momentum Instead of Muscle

Swinging the weights or using your back to heave them up means you’re not working the target muscle. Control the weight on both the lifting and lowering phases. If you have to swing, the dumbbell is to heavy.

Not Using Full Range of Motion

Partial reps limit your gains. Lower the weight until you feel a gentle stretch in the tricep, and extend your arm fully at the top (without locking the elbow joint aggressively).

Neglecting the Mind-Muscle Connection

Don’t just move the weight. Think about squeezing your tricep hard at the top of each rep. Visualize the muscle contracting. This focus leads to better activation and results.

Tips for Maximizing Your Results

Follow these simple strategies to get the most from every workout.

Progress Over Time: To build muscle, you need to get stronger. Try to add a small amount of weight or do an extra rep or set every couple of weeks.
Prioritize Form: Perfect form with a moderate weight is always better than poor form with a heavy weight. It prevents injury and ensures the right muscles are working.
Pair with Biceps: A classic “arms day” pairs tricep and bicep exercises. Since they are opposing muscles, one rests while the other works, making for an efficient session.
Fuel Your Recovery: Your muscles grow when you rest. Ensure you’re eating enough protein and getting adequate sleep to support your training efforts.

FAQ: Effective Dumbbell Tricep Exercises

How heavy should the dumbbells be for tricep exercises?

Choose a weight that allows you to complete all your reps with good form, but feels challenging by the last few. If you can do more than your target reps easily, it’s time to go heavier.

Can I build big triceps with just dumbbells?

Absolutely. Dumbbells allow for a great range of motion and unilateral training, which can lead to impressive muscle growth when combined with consistent effort and proper nutrition.

What’s the best single dumbbell exercise for triceps?

The single-arm overhead extension is fantastic because it targets the long head effectively and helps fix imbalances. It’s a staple for good reason.

Why do my elbows hurt during tricep workouts?

Elbow pain often comes from overuse, poor form (like flaring elbows), or using to much weight. Ensure you’re warming up properly, focus on form, and consider consulting a professional if pain persists.

How often should I train triceps?

For most people, 2-3 times per week is sufficient. Allow at least one day of rest between sessions targeting the same muscle group to promote recovery and growth.

Should I feel it in my shoulders or triceps?

You should primarily feel the burn in the back of your upper arm (your triceps). If your shoulders are taking over, check your elbow position and reduce the weight to regain control of the movement.