Building strong, defined triceps is a key goal for many people training with weights. If you’re looking to add size and strength to the back of your arms, you’ve come to the right place. This guide will show you what are some tricep workouts with dumbbells that you can do at home or in the gym.
Dumbbells are incredibly versatile tools for arm training. They allow for a greater range of motion compared to many machines and help correct muscle imbalances. You can effectively target all three heads of the tricep muscle with just a few simple movements. Let’s get into the best exercises to build powerful arms.
What Are Some Tricep Workouts With Dumbbells
This section covers the foundational movements that should form the core of your tricep training. Master these exercises with good form before increasing weight.
Dumbbell Overhead Tricep Extension
This is a premier exercise for the long head of the triceps, which contributes greatly to overall arm mass.
* Sit upright on a bench with back support, or stand with your core braced.
* Hold a single dumbbell with both hands, cupping the underside of the top weight plate.
* Press the dumbbell overhead until your arms are fully extended.
* Keeping your upper arms close to your head, slowly lower the dumbbell behind you until you feel a deep stretch in your triceps.
* Extend your elbows to press the weight back to the starting position.
Dumbbell Skull Crushers (Lying Tricep Extensions)
A classic movement for isolating the triceps. Using dumbbells instead of a barbell can be gentler on the wrists.
* Lie flat on a bench, holding a dumbbell in each hand with a neutral grip (palms facing each other).
* Press the weights directly above your chest, arms fully extended. This is your start position.
* Keeping your upper arms completely still, bend your elbows to lower the dumbbells down beside your head.
* Stop when you feel a full stretch, then use your triceps to return the weights to the starting position.
Dumbbell Kickbacks
This exercise excellent for isolating the triceps and teaching mind-muscle connection. Focus on the squeeze at the top.
* Place one knee and the same-side hand on a bench for support. Hold a dumbbell in your other hand.
* Hinge at your hips so your torso is nearly parallel to the floor. Pull your working arm up until your upper arm is in line with your back, elbow bent at 90 degrees.
* This is your start position. Keeping your upper arm locked, extend your elbow until your arm is straight back.
* Squeeze your tricep hard for a second, then slowly return to the 90-degree position.
Compound Movements for Tricep Growth
While isolation moves are vital, compound exercises allow you to lift heavier and stimulate overall upper body growth. These movements should not be overlooked.
Close-Grip Dumbbell Press
This press places much more emphasis on the triceps compared to a standard bench press, while still working the chest and shoulders.
* Lie on a flat bench holding two dumbbells. Position them directly above your shoulders with your arms extended.
* Lower the weights towards the lower part of your chest, keeping your elbows tucked close to your sides.
* Press the dumbbells back up powerfully, focusing on driving through your triceps at the top of the movement.
Dumbbell Floor Press
The limited range of motion on the floor places even greater tension on the triceps and lockout strength. Its a great variation if you have shoulder concerns.
* Lie on the floor with your knees bent. Hold the dumbbells above your chest with arms extended.
* Lower the weights until your upper arms touch the floor. Your elbows will likely form an angle slightly less than 90 degrees.
* Pause briefly, then press the dumbbells back up to full arm extension.
Advanced Dumbbell Tricep Exercises
Once you’ve built a base of strength, these variations can introduce new challenges and stimulate further adaptation.
Single-Arm Overhead Extension
This unilateral version helps identify and correct strength imbalances between arms. It also demands more core stability.
* Sit or stand holding one dumbbell in your hand.
* Press it overhead and then support your working arm’s elbow with your opposite hand.
* Perform the extension movement with one arm, focusing on control throughout. Complete all reps on one side before switching.
Tate Press (Elbow-in Extension)
This unique movement emphasizes the medial head of the tricep and creates a strong peak contraction.
* Lie on a flat bench holding two dumbbells over your chest with a neutral grip.
* Instead of lowering them to your head, keep the weights close together and lower them directly down towards your upper chest. Your elbows will flare out to the sides.
* Extend your arms to press the weights back up, squeezing the triceps hard at the top.
How to Structure Your Dumbbell Tricep Workout
Simply picking exercises isn’t enough. You need a smart plan. Here’s a simple framework to follow.
* Frequency: Train triceps 1-2 times per week directly, allowing at least 48 hours of rest between sessions.
* Exercise Selection: Choose 2-3 exercises per session. Include one compound movement (like Close-Grip Press) and 1-2 isolation movements (like Overhead Extensions or Kickbacks).
* Sets and Reps: For strength, aim for 3-5 sets of 6-10 reps. For muscle growth (hypertrophy), aim for 3-4 sets of 8-15 reps.
* Form Over Weight: Always prioritize strict technique. Using momentum cheats your triceps out of work and raises injury risk.
Common Mistakes to Avoid During Your Workout
Being aware of these errors will make your training safer and more effective.
* Flaring Elbows: During extensions and kickbacks, keep your upper arms stationary. Letting your elbows drift outward shifts stress away from the triceps.
* Using Too Much Weight: This leads to poor form and swinging. If you can’t control the negative (lowering) portion, the weight is to heavy.
* Shortening the Range of Motion: Don’t cheat yourself. Lower the weight until you feel a gentle stretch and extend to full lockout for complete muscle recruitment.
* Neglecting the Mind-Muscle Connection: Think about your triceps working throughout every rep. A focused squeeze is often more valuable than extra pounds.
A consistent approach with these exercises will yield visible results. Remember that progress takes time and dedication to proper training and nutrition. Track your weights and reps to ensure your are gradually lifting more over the weeks.
Frequently Asked Questions (FAQ)
How often should I train triceps with dumbbells?
For most people, hitting triceps directly 1-2 times per week is sufficient. They also get worked during chest and shoulder pressing days, so avoid training them the day before a heavy press session.
Can I build big triceps with just dumbbells?
Absolutely. Dumbbells provide an excellent tools for complete tricep development. The key is progressive overload—consistently increasing the weight, reps, or sets over time.
What’s the best tricep dumbbell exercise for beginners?
The lying dumbbell tricep extension (skull crusher) and the overhead extension are fantastic starting points. They teach control and effectively target the entire muscle.
Why do my elbows hurt during tricep exercises?
Elbow pain can come from overuse, poor form, or using weight that’s to heavy. Ensure you’re warming up properly, not flaring your elbows excessively, and consider trying the floor press variation which is often easier on the joints.
Should I train triceps alone or with another muscle group?
Both are effective. Common pairings include triceps with chest (push day) or with biceps (arm day). Choose a split that fits your weekly schedule and allows for adequate recovery.