If you want to build strong, defined arms, knowing how to work your triceps with dumbbells is essential. The triceps make up two-thirds of your upper arm mass, so targeting them directly is key for both 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 walk you through the most effective movements to add to your routine.
How to Work Your Triceps With Dumbbells
The foundation of any good triceps workout is understanding the muscle you’re training. Your triceps brachii has three heads: the long, lateral, and medial. To develop them fully, you need exercises that stretch and contract all three heads through different angles. Dumbbells give you that flexibility.
Let’s look at the equipment you’ll need and how to set up for success.
What You Need to Get Started
You don’t need a full gym. A simple setup at home will work perfectly.
* Dumbbells: A pair of adjustable dumbbells or a set with varying weights is ideal. You’ll often need lighter weights for overhead extensions and heavier ones for pressing movements.
* Bench: A flat, sturdy bench is highly recommended. An exercise bench, a sturdy chair, or even a step platform can work in a pinch.
* Floor Space: Enough clear area to lie down and move safely.
Always prioritize good form over heavy weight. Starting too heavy is a common mistake that leads to poor technique and potential injury.
The Best Dumbbell Triceps Exercises
Here are the most effective dumbbell exercises for triceps development. We’ll start with simpler moves and progress to more advanced techniques.
1. Dumbbell Overhead Triceps Extension
This exercise is fantastic for targeting the long head of the triceps, which gives the arm that sought-after horseshoe shape.
How to do it:
1. Sit upright on a bench with a dumbbell in one hand.
2. Press the dumbbell overhead until your arm is fully straight.
3. Keeping your upper arm still and close to your head, slowly lower the dumbbell behind your head. You’ll feel a deep stretch in your tricep.
4. Extend your elbow to return the weight to the starting position.
Pro Tip: Use your free hand to support the working arm’s elbow if needed. This ensures stability and focus on the tricep.
2. Dumbbell Skull Crusher (Lying Triceps Extension)
A classic for a reason. This move places significant tension on all three heads of the triceps throughout the entire range of motion.
How to do it:
1. Lie flat on a bench holding two dumbbells above your chest, arms perpendicular to the floor.
2. Keep your upper arms completely still. Bend only at the elbows to lower the dumbbells towards the sides of your head.
3. Stop when you feel a full stretch, then push the weights back up by contracting your triceps.
Avoid flaring your elbows out wide. Keep them pointed toward the ceiling to maintain tension on the triceps and protect your joints.
3. Dumbbell Triceps Kickback
This isolation move is excellent for finishing off your triceps and learning to feel the muscle contract. Form is everything here.
How to do it:
1. Place one knee and the same-side hand on a bench. Hold a dumbbell in your other hand.
2. Bend your working arm to a 90-degree angle, keeping your upper arm parallel to your torso.
3. Extend your arm straight back until it is fully parallel to the floor. Squeeze your tricep hard at the top.
4. Slowly return to the 90-degree position.
Use a manageable weight. The goal is a strong contraction, not momentum.
4. Close-Grip Dumbbell Floor Press
This is a great compound movement that allows you to handle heavier weight while working the triceps. The floor limits the range of motion, making it safer on the shoulders.
How to do it:
1. Lie on the floor (or a bench) with a dumbbell in each hand.
2. Hold the dumbbells with a neutral grip (palms facing each other) and position them directly above your chest with arms extended.
3. Lower the weights slowly toward the sides of your chest, keeping your elbows tucked close to your body.
4. Press the dumbbells back up to the starting position, focusing on driving through your triceps.
5. Dumbbell Tate Press
Also known as the elbow extension, this unique exercise minimizes shoulder involvement and creates intense triceps contraction.
How to do it:
1. Lie on a bench holding two dumbbells directly over your chest with a neutral grip.
2. Instead of lowering the weights toward your head, keep your elbows wide and lower the dumbbells toward the center of your chest. Your elbows will bend and flare outward.
3. Once the dumbbells are near your chest, reverse the motion by extending your elbows.
Building Your Dumbbell Triceps Workout
Simply knowing the exercises isn’t enough. You need to put them together into an effective plan. Here are two sample routines.
Sample Routine 1: Beginner Focus (2x per week)
* Dumbbell Overhead Extension: 3 sets of 10-12 reps
* Dumbbell Skull Crusher: 3 sets of 10-12 reps
* Dumbbell Kickback: 2 sets of 12-15 reps
Rest 60-90 seconds between sets. Focus on mastering the movement patterns.
Sample Routine 2: Intermediate/Advanced (1-2x per week)
* Close-Grip Floor Press: 4 sets of 6-8 reps (heavier weight)
* Dumbbell Skull Crusher: 3 sets of 8-10 reps
* Dumbbell Overhead Extension: 3 sets of 10-12 reps
* Tate Press: 2 sets to near-failure (10-15 reps)
Incorporate these workouts into your existing upper body or push day. Remember, your triceps are also worked during chest and shoulder presses, so avoid overtraining.
Common Mistakes to Avoid
Steering clear of these errors will keep you safe and make your training more effective.
* Using Too Much Weight: This leads to swinging, poor form, and recruiting other muscles. Your triceps are smaller; treat them accordingly.
* Flaring Elbows: Especially in extensions and kickbacks, this takes tension off the triceps and strains the shoulder joint.
* Shortening the Range of Motion: Not locking out at the top or not stretching fully at the bottom reduces the exercise’s effectiveness. Aim for full control.
* Rushing the Reps: Momentum is the enemy of muscle growth. Use a slow, controlled tempo, especially during the lowering (eccentric) phase.
Consistency with proper technique is far more important than the weight on the dumbbell. Progress will come with time.
FAQ: Your Triceps Training Questions Answered
How often should I train my triceps?
Direct triceps training 1-2 times per week is sufficient for most people. They get indirect work on chest and shoulder days, so total weekly volume is key.
What’s better for triceps: dumbbells or cables?
Both are excellent. Dumbbells are great for stability and a natural range of motion. Cables provide constant tension. Using both is ideal, but dumbbells are more accessible for most.
Why don’t I feel my triceps working?
You’re likely using too much weight or letting your shoulders and back take over. Drop the weight, focus on the mind-muscle connection, and ensure your upper arm stays stationary during isolation moves.
Can I build big triceps with just dumbbells?
Absolutely. Dumbbells provide all the tools needed for complete triceps development, as long as you progressively overload the muscles over time by increasing weight, reps, or sets.
How long until I see results?
With consistent training and proper nutrition, you may feel strength gains within a few weeks. Visible muscle definition typically takes several months, depending on your starting point and body fat percentage.
Building impressive triceps takes dedication, but the process is straightforward. Focus on the fundamentals: choose the right exercises, perform them with strict form, and apply consistent effort. Your arms will thank you for the work.