If you want stronger, more defined arms, knowing how to work out your triceps with dumbbells is essential. The triceps muscle makes up about two-thirds of your upper arm, so targeting them effectively can make a real difference in your strength and appearance.
Dumbbells are a perfect tool for this job. They allow for a full range of motion, help correct muscle imbalances, and offer endless exercise variations. This guide will show you the most effective movements to build your triceps from every angle.
How To Work Out Your Triceps With Dumbbells
This section covers the foundational exercises that should form the core of your triceps training. Focus on mastering your form with lighter weight before progressing.
Overhead Triceps Extension
This exercise directly targets the long head of the triceps, which is key for adding mass. You can perform it seated or standing.
- Sit on a bench with back support or stand tall with your core braced.
- Hold a single dumbbell with both hands, palms facing up against the inner plates.
- Press the dumbbell overhead until your arms are fully extended.
This is your starting position. Now, slowly lower the weight behind your head by bending your elbows. Keep your upper arms close to your ears. Once you feel a deep stretch, extend your arms to return the weight to the starting position.
Lying Triceps Extension (Skull Crusher)
Despite it’s intimidating name, this is a classic for building overall triceps thickness. Lie flat on a bench with your feet planted on the floor.
- Hold a dumbbell in each hand and press them up over your chest, arms straight and palms facing each other.
- Without moving your upper arms, slowly bend your elbows to lower the weights towards the sides of your head.
- Stop when your forearms are just past parallel to the floor, then extend your arms back to the start.
Keep your elbows pointed toward the ceiling throughout the movement. Don’t let them flare out to the sides.
Dumbbell Triceps Kickback
This exercise isolates the triceps effectively and teaches you to initiate the movement from the elbow joint. It’s great for mind-muscle connection.
- Place your left knee and left hand on a bench, keeping your back flat.
- Hold a dumbbell in your right hand with your arm bent at a 90-degree angle, elbow tucked close to your torso.
- Your upper arm should be parallel to the floor.
From here, extend your arm straight back until it is fully paralell to the floor. Squeeze your triceps hard at the top, then slowly return to the 90-degree position. Complete all reps on one side before switching.
Close-Grip Dumbbell Floor Press
This variation shifts emphasis from the chest to the triceps. Lying on the floor also limits the range of motion, which can be easier on the shoulders.
- Lie on your back on the floor with knees bent.
- Hold two dumbbells and press them up over your chest as in a normal press.
- Now, bring the dumbbells together so they are touching or nearly touching.
- Lower the weights slowly toward your chest, keeping your elbows tucked close to your sides.
- Once your upper arms touch the floor, press the weights back up to full extension.
Programming Your Triceps Workout
Simply knowing the exercises isn’t enough. You need to put them together into an effective plan. Here’s how to structure your training.
Frequency and Volume
Train your triceps 1-2 times per week. They are a smaller muscle group and are also worked during chest and shoulder pressing, so they don’t need excessive volume. Aim for 6-10 total sets per week for beginners, and up to 12-15 for more advanced lifters.
Choosing the Right Weight
Select a weight that allows you to complete all your reps with good form, but feels challenging by the last few. For exercises like kickbacks, you’ll use a lighter weight than for overhead extensions or floor presses. Never sacrifice form for heavier weight.
Sample Dumbbell Triceps Routine
Here is a simple, effective standalone triceps workout you can try.
- Overhead Triceps Extension: 3 sets of 10-12 reps
- Lying Triceps Extension: 3 sets of 8-10 reps
- Triceps Kickbacks: 2 sets of 12-15 reps per arm
Rest for 60-90 seconds between sets. Perform this routine once a week alongside your other training, ensuring you have at least one day of rest for your upper body afterwards.
Common Form Mistakes to Avoid
Paying attention to technique is what makes these exercises effective and safe. Watch out for these common errors.
Letting the Elbows Flare
This is the most frequent mistake, especially in extensions. When your elbows point out to the sides, you shift work away from your triceps and onto your shoulders. Consciously keep your elbows pointed forward and close together.
Using Momentum
If you’re swinging the weights or using your back to heave a dumbbell overhead, the weight is to heavy. The movement should be controlled and isolated to your elbow joint. Lower the weight and focus on the muscle you’re trying to train.
Not Achieving Full Range of Motion
Partial reps yield partial results. On extensions, lower the weight until you feel a deep stretch in your triceps. On press movements, aim for full lockout at the top to fully contract the muscle, unless you have joint pain.
Integrating Triceps Work into Your Overall Plan
Your triceps don’t exist in a vacuum. They are part of your upper body and should be trained accordingly.
If you do a dedicated “arm day,” you can pair triceps exercises with biceps exercises. A more common approach is to train triceps after your main pushing movements, like chest or shoulder presses, on your “push day.” They are already pre-fatigued, so you can use lighter weights and still get a great stimulus.
Remember, consistency is key. Progress will come from gradually increasing the weight you use or the number of reps you perform over time. Keep a simple training log to track your progress, it’s one of the most effective tools you have.
FAQ
How often should I train triceps with dumbbells?
For most people, 1-2 times per week is sufficient. Ensure you have at least 48 hours of rest between sessions targeting the same muscle.
What are the best dumbbell exercises for triceps?
The overhead extension, lying triceps extension, and the kickback are considered among the most effective for comprehensive development.
Can I build big triceps with just dumbbells?
Absolutely. Dumbbells provide an excellent tool for building muscle. The key is progressive overload—consistently challenging your muscles over time by increasing weight, reps, or sets.
Why do I feel it in my shoulders during triceps exercises?
This usually indicates your elbows are flaring out or you’re using to much weight. Focus on keeping elbows tucked and lower the weight to ensure your triceps are doing the work.
Is it better to do triceps exercises seated or standing?
It depends on the exercise. For overhead extensions, seated on a bench with back support can help prevent you from arching your back. For other movements, either is fine as long as you maintain proper posture.