If you want to build strong, defined arms, knowing how to workout triceps with dumbbells is essential. Your triceps make up two-thirds of your upper arm, so training them directly is key for both strength and appearance.
Dumbbells are a perfect tool for this. They allow for a full range of motion and let you work each arm independently. This guide will show you the most effective exercises to add to your routine.
How To Workout Triceps With Dumbbells
This section covers the core movements that will form the foundation of your triceps training. Focus on mastering these exercises with good form before increasing the weight.
1. Dumbbell Overhead Triceps Extension
This exercise is fantastic for stretching and working the long head of the tricep. You can perform it seated or standing.
- 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 close to your head, slowly lower the weight behind you until you feel a deep stretch.
- Extend your arms to return to the starting position.
2. Dumbbell Skull Crusher (Lying Triceps Extension)
Despite it’s intense name, this is a classic for building mass. Lie on a flat bench for stability.
- Lie on your back on a bench, holding a dumbbell in each hand.
- Press the weights up so your arms are perpendicular to the floor, palms facing each other.
- Without moving your upper arms, bend your elbows to lower the dumbbells down beside your head.
- Pause, then use your triceps to return the weights to the starting position.
3. Dumbbell Kickbacks
This exercise isolates the triceps effectively. The key is to keep your upper arm completely still.
- Place one knee and the same-side hand on a bench for support.
- Hold a dumbbell in your other hand, and pull your elbow back until your upper arm is parallel to the floor.
- With your elbow locked in place, extend your forearm back until your arm is straight.
- Squeeze your tricep at the top, then slowly lower the weight.
4. Close-Grip Dumbbell Floor Press
This press variation puts more emphasis on the triceps than a regular bench press. Lying on the floor limits the range, which is safer and targets the triceps well.
- Lie on your back on the floor with knees bent.
- Hold two dumbbells and press them up over your chest, arms straight.
- Lower the weights down by bending your elbows, keeping them tucked close to your sides.
- Once your upper arms touch the floor, press the dumbbells back up powerfully.
5. Single-Arm Overhead Extension
This version helps correct muscle imbalances. It also challenges your core stability more than the two-arm version.
- Sit or stand holding one dumbbell in one hand.
- Press it overhead, then lower it behind your head with control.
- Focus on keeping your elbow pointing foward and not flaring out.
- Extend your arm fully at the top for a strong contraction.
Building Your Dumbbell Triceps Routine
Now that you know the exercises, let’s put them together. A good plan considers frequency, volume, and weight selection.
How Often to Train Triceps
Train your triceps 1-2 times per week. If you do a lot of pressing exercises for chest and shoulders, once may be enough. Allow at least 48 hours of rest between direct triceps sessions.
Sets, Reps, and Weight
For muscle growth (hypertrophy), aim for 3-4 sets of 8-12 reps per exercise. Choose a weight that makes the last few reps of each set challenging but allows you to maintain good form. For pure strength, use heavier weights for 4-6 reps.
Sample Workout Plan
- Dumbbell Overhead Extension: 3 sets of 10 reps
- Dumbbell Skull Crushers: 3 sets of 10 reps
- Dumbbell Kickbacks: 3 sets of 12 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
Steering clear of these errors will keep you safe and make your workouts more effective.
Using Too Much Weight
This is the biggest mistake. It forces other muscles to take over, reducing triceps engagement and increasing injury risk. Start lighter to master the movement.
Flaring Your Elbows
During extensions and pressess, your elbows should stay relatively close to your head or sides. Letting them flare out shifts the work to your shoulders and chest.
Not Using a Full Range of Motion
Partial reps limit your gains. Lower the weight under control until you feel a good stretch, and then extend your arm completely at the top. Don’t lock your elbows out harshly, but achieve full extension.
Moving Your Upper Arm
In exercises like kickbacks and extensions, the power should come from moving only your forearm. Your upper arm from the shoulder to the elbow should remain stationary.
FAQ: Your Triceps Training Questions Answered
What are the best dumbbell exercises for triceps?
The most effective dumbbell triceps exercises include the overhead extension, skull crusher, and kickback. These three movements target the muscle from different angles for complete development.
Can I build big triceps with just dumbbells?
Absolutely. Dumbbells are highly effective for building tricep size and strength. The key is consistent training with progressive overload, meaning you gradually increase the weight or reps over time.
How heavy should the dumbbells be for triceps?
Choose a weight that allows you to complete all your reps with proper form, but feels challenging by the last few. If you can do more than your target reps easily, it’s time to go slightly heavier.
Why do I feel it in my shoulders during tricep exercises?
This usually happens if your elbows are flaring out to much or if the weight is to heavy. Ensure your form is correct, focus on keeping elbows tucked, and consider reducing the weight to isolate the triceps better.
Final Tips for Success
Consistency is more important than intensity every single workout. Focus on the mind-muscle connection, really feeling your triceps work during each rep.
Pair your triceps training with effectice bicep and shoulder work for balanced arm development. And remember, nutrition and recovery are just as important as the workout itself for seeing results.
With these exercises and tips, you have everything you need to build stronger, more defined triceps using dumbbells. Start with the basics, pay attention to form, and be patient with your progress.