How To Do Tricep Workout With Dumbbells

If you want to build stronger, more defined arms, knowing how to do tricep workout with dumbbells is essential. This guide gives you everything you need for effective at-home strength training, using just a pair of dumbbells.

The triceps make up about two-thirds of your upper arm mass. Targeting them properly can lead to impressive gains in both strength and appearance. You don’t need a gym membership or fancy equipment to get started.

We’ll cover the best exercises, proper form, and a simple plan you can follow. Let’s get into the details.

This section outlines the core exercises that form the foundation of any good dumbbell tricep routine. Master these movements for the best results.

Essential Dumbbell Tricep Exercises

These four exercises hit the triceps from different angles. This ensures all three heads of the muscle are worked thoroughly for balanced development.

Overhead Tricep Extension: Excellent for the long head of the tricep, which gives your arm that horseshoe shape.
Tricep Kickbacks: A great isolation move that emphasizes the contraction at the top of the movement.
Close-Grip Floor Press: A compound-like movement that allows you to use heavier weight, building overall mass.
Lying Tricep Extension (Skull Crusher): A classic for a reason, it provides a deep stretch and strong contraction through a full range of motion.

Step-by-Step Exercise Guides

Form is everything. Doing an exercise correctly prevents injury and makes sure the triceps are doing the work, not your shoulders or back.

1. Overhead Tricep Extension

Sit or stand tall with your core engaged. Hold one dumbbell with both hands, palms facing up against the inner plates. Press the weight overhead until your arms are fully straight.

Keeping your upper arms close to your head and elbows pointing forward, slowly bend your elbows to lower the dumbbell behind your head.
Go down until you feel a deep stretch in your triceps, your forearms should be parallel to the floor or slightly further.
Pause, then extend your elbows to press the weight back to the starting position. Focus on squeezing your triceps hard at the top.

2. Tricep Kickbacks

Place your left knee and left hand on a bench or sturdy chair, keeping your back flat. Hold a dumbbell in your right hand with a neutral grip. Pull your right elbow up until your upper arm is parallel to your torso and your elbow is bent at 90 degrees.

This is your start position. Your upper arm should remain locked against your side.
Without moving your shoulder, extend your elbow to straighten your arm behind you.
At the fully extended position, your arm should be parallel to the floor and you should feel a strong squeeze in your tricep.
Slowly return the weight to the 90-degree position. Complete all reps on one side before switching.

3. Close-Grip Floor Press

Lie on your back on the floor with your knees bent. Hold a dumbbell in each hand and press them up so your arms are perpendicular to the ceiling. Your palms should be facing each other and your hands should be close together.

Slowly bend your elbows to lower the weights down to your sides. Your upper arms should stay relatively close to your torso.
Lower until your triceps gently touch the floor. The floor acts as a natural stopping point, preventing you from going too deep and straining your shoulders.
Pause briefly, then press the dumbbells back up to the starting position by extending your elbows. Focus on feeling the triceps push the weight.

4. Lying Tricep Extension

Lie on a bench or the floor with your feet flat. Hold a dumbbell in each hand and press them up over your chest, arms perpendicular to your body. Rotate your wrists so your palms face each other and the dumbbells are parallel.

Without moving your upper arms, slowly bend your elbows to lower the dumbbells down toward the sides of your head.
Lower until you feel a full stretch in the triceps, the dumbbells should be near your ears.
Pause, then use your triceps to straighten your elbows and return the weights to the starting position. Avoid flaring your elbows out wide during the movement.

Building Your At-Home Workout Plan

Now that you know the exercises, it’s time to put them together into a effective routine. Consistency is key, so find a schedule you can stick with.

Frequency: Train your triceps 1-2 times per week. They are a smaller muscle group and need time to recover. If your doing a full upper body day, include triceps at the end.
Sets and Reps: For strength, aim for 3-4 sets of 6-10 reps with heavier weight. For muscle endurance and tone, try 2-3 sets of 12-15 reps with a moderate weight.
Rest: Take about 60-90 seconds of rest between sets to allow your muscles to recover enough for the next set.
Sample Routine: Choose 2-3 exercises per session. For example: Overhead Extensions (3×10), Close-Grip Floor Press (3×8), and Tricep Kickbacks (2×12 per arm).

Common Mistakes to Avoid

Steering clear of these errors will make your training safer and more productive. Always prioritize control over the amount of weight used.

Using Momentum: Swinging the weights, especially during kickbacks and extensions, takes the work off the triceps. Move slowly and deliberately.
Flaring Elbows: Letting your elbows point out to the sides during presses and extensions shifts stress to the shoulders. Keep them tucked in.
Incomplete Range of Motion: Not lowering the weight fully or not extending the arm completely shortchanges your gains. Use a weight that allows you to perform the full movement.
Neglecting the Negative: The lowering (eccentric) phase of the lift is crucial for muscle growth. Don’t just drop the weight; control it down for 2-3 seconds.

Tips for Maximizing Your Results

Small adjustments can lead to big improvements. Keep these principles in mind as you progress.

Mind-Muscle Connection: Actively think about squeezing and contracting your triceps throughout each rep. This improves muscle recruitment.
Progressive Overload: To keep getting stronger, you need to gradually increase the challenge. Add a little weight, do an extra rep, or reduce your rest time every couple of weeks.
Warm-Up: Always warm up your shoulders and elbows with some arm circles and light, high-rep sets before lifting heavy. This gets blood flowing to the area.
Nutrition and Recovery: Your muscles grow when you rest, not when you train. Ensure you’re eating enough protein and getting adequate sleep for optimal recovery.

Frequently Asked Questions (FAQ)

How heavy should my dumbbells be for tricep workouts?

The weight should be challenging enough that the last 2-3 reps of your set feel very difficult, but not so heavy that your form breaks down. For beginners, start light to master the movement.

Can I build big triceps just working out at home?

Absolutely. Consistent training with progressive overload is the main driver of muscle growth. A pair of adjustable dumbbells can provide years of effective training stimulus.

How often should I train triceps with dumbbells?

1-2 times per week is sufficient. They are involved in many pushing exercises (like push-ups), so avoid training them on consecutive days to allow for proper recovery.

What’s the best tricep exercise with dumbbells?

There isn’t one single “best” exercise. The overhead extension is fantastic for the long head, while the close-grip press allows for heavier loading. A combination of movements is ideal for complete development.

Why do my elbows hurt during tricep exercises?

Elbow pain can come from using too much weight, poor form (like flaring elbows), or not warming up properly. If pain persists, consult a healthcare professional and consider exercises that are less stressful on the joints, like push-downs with a resistance band.

Starting a home tricep workout with dumbbells is a straightforward path to building arm strength. Remember, progress takes time and patience. Focus on learning the correct form first, then gradually increase the intensity. Stick with your plan, listen to your body, and you’ll see steady improvements in your strength and muscle definition. The convenience of training at home means you have no excuse not to get started today.