If you want stronger, more defined arms, knowing how to workout your triceps with dumbbells is essential. The triceps muscle makes up about two-thirds of your upper arm, so building them is key for both strength and appearance.
Dumbbells are a perfect tool for this job. 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 Your Triceps With Dumbbells
This section covers the foundational movements you need. Focus on control rather than heavy weight, especially when you’re starting out. Proper form prevents injury and ensures the triceps do all the work.
Why Dumbbells Are Great for Triceps
Dumbbells offer unique advantages for triceps training. You can adjust your grip and movement path to hit the muscle from different angles. This leads to better overall development.
- They promote muscle balance by working each arm seperately.
- They allow for a greater stretch and contraction at the top and bottom of movements.
- They are versatile and accessible, perfect for home or gym workouts.
Essential Dumbbell Triceps Exercises
Here are the core exercises that should form the basis of your triceps training. Master these before moving on to more advanced variations.
1. Dumbbell Overhead Triceps Extension
This exercise targets the long head of the triceps, which is crucial for adding mass. 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 straight.
- Keeping your upper arms close to your head, slowly lower the weight behind you by bending your elbows.
- Pause when you feel a deep stretch, then extend your arms to return to the start position.
2. Dumbbell Skull Crusher (Lying Triceps Extension)
Despite it’s intense name, this is a classic for building the entire triceps. A bench is required for this movement.
- Lie flat on a bench, holding a dumbbell in each hand with a neutral grip (palms facing eachother).
- Press the weights directly above your chest, arms fully extended. This is your starting position.
- Without moving your upper arms, bend your elbows to lower the dumbbells down beside your head.
- Once you feel a stretch, use your triceps to push the weights back up along the same path.
3. Dumbbell Kickbacks
This exercise isolates the triceps effectively. It’s excellent for learning to feel the muscle working through the entire range of motion.
- Place one knee and the same-side hand on a bench for support. Hold a dumbbell in your other hand.
- Keep your back flat and torso parallel to the floor. Pull the dumbbell up until your upper arm is aligned with your body.
- This is your start position. Now, extend your arm straight back, focusing on squeezing your tricep.
- Pause at full extension, then slowly return the weight to the starting position.
Advanced Techniques for Continued Growth
Once the basic exercises become to easy, you need new challenges. These techniques increase intensity without always requiring heavier weights.
Incorporating Drop Sets
A drop set involves performing an exercise to failure, then immediately reducing the weight and continuing. For example, do overhead extensions with a 30lb dumbbell until you can’t do another rep. Then, quickly grab a 20lb dumbbell and continue the set.
Using Tempo Training
Slowing down the movement increases time under tension. Try a 3-1-2 tempo: take 3 seconds to lower the weight, pause for 1 second at the bottom, and take 2 seconds to lift it. This can make a familiar exercise feel completely new.
Building Your Triceps Workout Routine
How you put these exercises together matters. Here is a simple, effective framework to follow. Aim to train your triceps 1-2 times per week, allowing for at least 48 hours of recovery between sessions.
- For Beginners: Choose 2 exercises. Perform 3 sets of 10-12 reps for each.
- For Intermediate Lifters: Choose 3 exercises. Perform 3-4 sets of 8-12 reps for each.
- Sample Workout: Overhead Extensions (3×10), Skull Crushers (3×10), Kickbacks (3×12 per arm).
Common Form Mistakes to Avoid
Small errors can take the work off your triceps and put it on other muscles or your joints. Be mindful of these common pitfalls.
- Flaring Your Elbows: During pushdowns or extensions, keep your elbows tucked in close to your head or body. Letting them flare out shifts emphasis and can strain the shoulder.
- Using Momentum: Swinging the weight, especially during kickbacks, uses your back and shoulders. Move only at the elbow joint.
- Not Achieving Full Range: Don’t cut the movement short. Lower the weight until you feel a good stretch, and extend your arm completely at the top for a full contraction.
FAQ Section
How often should I train triceps with dumbbells?
Direct triceps training 1-2 times per week is sufficient. They are also worked during chest and shoulder pressing movements, so avoid overtraining them.
What’s the best dumbbell exercise for triceps mass?
The overhead dumbbell extension and the skull crusher are generally considered the best mass-builders because they allow for heavy loading and a deep stretch.
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 by increasing weight or reps over time.
Why don’t I feel my triceps working during exercises?
This usually points to using to much weight or poor form. Drop the weight, focus on moving only your elbow, and concentrate on squeezing the muscle throughout the movement.
Final Tips for Success
Consistency is more important than perfection. Focus on gradual progress, whether it’s adding one more rep or moving up to a slightly heavier dumbbell each week.
Always warm up your elbows and shoulders with some light movements before starting your workout. And remember, nutrition and recovery are just as important as the training itself for muscle growth. Make sure your getting enough protein and sleep to support your efforts in the gym.