6 Tricep Workouts with Dumbbells

6 Tricep Workouts with Dumbbells 

If it’s arm day and also you’re gearing as much as give your triceps some consideration, you would possibly instinctively gravitate in the direction of the cable machine. However this piece of apparatus isn’t the one ally for firming the higher arm muscle tissue—dumbbell exercises may be simply as efficient as cable tricep exercises, with some alternative advantages of their very own.

The benefit of free weight tricep coaching lies in its versatility: Not solely do you might have extra vary of movement, however dumbbells require us to take the lead, fairly than depend on a machine to do the work for us. 

Able to strengthen the muscle group and construct stronger triceps? Whether or not you’re heading to the health club or figuring out at house, this information will highlight 6 superior tricep workouts to attempt with dumbbells. Plus, we’ll throw in some knowledgeable recommendations on how one can choose the proper weights and rep depend on your subsequent upper-body sweat session.

Why Train Your Triceps with Dumbbells?

Situated behind the higher arm, our triceps are accountable for bringing the arms in the direction of the physique, stabilizing the shoulder, and increasing the elbow joints.1 There are a couple of key the explanation why you could decide to construct their energy utilizing dumbbells:

  • Mimics real-life lifting – Lifting a dumbbell over your head is similar to taking a heavy merchandise off a excessive shelf, or heaving that 25-lb suitcase into the overhead compartment on an airplane. The extra acquainted the movement, the higher you’ll have the ability to use your improved energy in day-to-day life.
  • Improved stability and coordination – Dumbbells assist enhance your stability and coordination because you’ll have to exert extra management with every motion. Cable machines, then again, do most of this for you, as they don’t all the time encourage you to activate your stabilizing muscle tissue. 
  • Selection – Because the dumbbell is a free weight it presents up a plethora of workouts and variations {that a} fastened machine simply can’t compete with. 

Lastly, dumbbells make wonderful tools for at-home or at-the-office energy coaching for these days when you possibly can’t make it to the health club. Plus, we don’t assume your boss can be too completely satisfied a couple of cable machine beneath your desk!

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6 Dumbbell Tricep Exercises 

Earlier than diving into these tricep workouts, it’s essential to make sure you’re working with the right weight of dumbbells. Too-heavy dumbbells may throw off your type and make you extra vulnerable to damage; a too-light set is a recipe for inefficient exercises and slow-to-yield outcomes.

The proper weight ought to make these previous couple of reps really feel difficult, however not unimaginable. Should you really feel like you possibly can attain desired rep depend for every set whereas sustaining correct type, you’ve chosen the proper weight. Should you really feel like you may simply surpass your chosen rep depend, go for a heavier one.

Keep in mind: The purpose is to fatigue your triceps, which is able to encourage them to adapt and strengthen with every exercise. When you’ve discovered that “Goldilocks” candy spot, it’s time to get lifting.

So when it’s higher arm day, think about doing these dumbbell tricep workouts together with the basic reverse fly and pullover train.

#1 Folded Triceps Kickback  

This dumbbell train is an invigorating jumping-off level for any tricep routine. The tricep kickback is an easy, sluggish, and a very good solution to heat up your elbows—and any train that trains muscle tissue individually might help to appropriate any muscle imbalances.2 

Right here’s how one can begin this tricep train:

  1. Lean your higher physique forwards, making a 90-degree angle at your waist. Preserve a slight bend within the knee and picture knitting your ribs in the direction of your navel.
  2. Choose up a dumbbell with one hand and relaxation your different hand on the small of your again. 
  3. Carry the dumbbell in the direction of your higher physique, stopping when your elbow is parallel to your facet. Preserve your arm near your physique for every rep. Repeat till your arm feels drained, then swap to the opposite facet.

Variation: You too can carry out this triceps train with weights in each palms, working each arms concurrently.

#2 Shut-Grip Dumbbell Press 

For this train, you’ll lay on a bench, which is able to goal your triceps in addition to your shoulders and chest. Right here’s how one can do it:

  1. Lie supine (face up) on a flat bench and two dumbbells and ft planted on the ground
  2. Maintain your dumbbells above you retaining your arms near your physique.
  3. Decrease the dumbbells till your higher arms are parallel together with your torso. Then, elevate them again up till your arms are perpendicular to the ground. Repeat.

#3 Dumbbell Skullcrusher 

Don’t be alarmed by the identify—executed safely, this tricep train received’t contain any contact together with your head! Keep in your flat bench, take considered one of your dumbbells, and start:

  1. Lay down on the bench and plant your ft firmly on the ground. 
  2. Seize one dumbbell by the weights with each of your palms and maintain it above you. Your arms must be angled straight up in the direction of the ceiling.
  3. Bending on the elbows and retaining your wrists agency, information the load in the direction of your brow. Lengthen the arms; repeat. 

Be aware: For single-handed triceps workouts, it’s greatest to make use of a decrease weight. You would possibly go a grade heavier for workouts the place you’re utilizing two arms concurrently.

#4 Dumbbell Triceps Extension 

You possibly can sit or stand for this dumbbell train. It targets all three heads of your triceps (lateral head, medial head, and lengthy head) concurrently.

Whether or not you’re doing a standing or seated tricep extension, take one dumbbell, and start this triceps exercise:

  1. Seize your dumbbell by the weighted ends with each palms. Maintain it behind your head. 
  2. Decrease the dumbbell so far as feels pure, then elevate it simply earlier than you possibly can totally lengthen your arms. Repeat.

Variation: You possibly can take this dumbbell tricep extension train one arm at a time utilizing a lighter weight. Use the identical movement and relaxation your non-lifting arm on the elbow of the lifting arm. This might help enhance alignment and proprioception.

#5 Triceps Gravity Press 

Don’t be shocked if you happen to “really feel the burn” with this train—it’ll require you to maintain your triceps consistently working to maintain the dumbbell from dropping. 

Discover a flat bench and two dumbbells, and start:

  1. Lay on the bench with a dumbbell in every hand; forearms must be parallel to the ground. The underside of every weight must be subsequent to your cheek.
  2. Lengthen your arms previous your head, sustaining the identical top because the beginning place. Bend on the elbows and repeat.

#6 Dumbbell Z-Press 

Another person stole the bench? No sweat (effectively, possibly some). This triceps train requires no bench, and it’s simple to be taught if you happen to’re simply constructing your abilities with dumbbells.

Seize one or two dumbbells relying in your desire, and start:

  1. Sit on the bottom together with your legs in entrance of you, forming an “L” form on the ground. Tuck your stomach button in the direction of your backbone, and bend at your knees in case your hamstrings really feel tight.
  2. Seize a dumbbell with every hand, or take it one by one. 
  3. Start together with your arm totally folded and the dumbbell simply above your shoulder. Preserve your elbows tucked in the direction of the midline.
  4. Elevate the dumbbell above your head till your arm is totally prolonged and slowly deliver it down. Go simple in your triceps—controlling on the descent of the dumbbell is essential for this train. 
  5. Repeat.

Easy methods to Select the Right Variety of Reps

The excellent news is that there are many dumbbell tricep workouts so as to add to your exercise routine, however it comes right down to the reps and units. Usually talking, there are three most important issues you could need to deal with constructing on the health club: endurance, energy, and hypertrophy. All of those may be aims of your energy coaching exercise, which creates a well-balanced routine when coupled with cardio train. 

Whichever energy coaching goal you set for your self on any given health club day will assist you to decide the best weight on your dumbbell tricep workouts —gentle, reasonably heavy, or heavy.

Moreover, every health purpose will affect what number of reps and units you utilize to prepare your tricep exercise session. Let’s check out every to seek out your very best routine:

  • Endurance – Once you need to improve the quantity of time your muscle tissue can work, you’re coaching for endurance. Intention for a lighter weight, with extra reps per set, like 10 to 14 reps per set, and 2 to three units.
  • Power – Coaching energy means growing the quantity of weight you possibly can elevate by steadily working your approach up the dumbbell rack from week to week or month to month. Intention for 6 to 10 reps per set, with 3 to six units.
  • Hypertrophy – Hypertrophy refers back to the technique of muscle tissue breaking down after which rebuilding. Resistance train is among the most sturdy methods to activate this organic mechanism—and it requires the fewest reps and units.3 Intention for 4 to six reps per set, and a most of two units.

Work Out Smarter with Chuze Health 

With appropriate type and a bit of perception, experimenting with workouts on your triceps could have you feeling like a grasp of the dumbbells very quickly. However studying your approach round every new piece of apparatus shouldn’t ever really feel boring—we need to hold every sweat session recent and fascinating.

Chuze Health is all about welcoming health followers of all ranges to find new methods of figuring out and constructing a routine feeling inspiring. Swap up your exercise with group courses, on-demand iChuze digital exercises, and an inclusive health neighborhood that cheers you on with every milestone you move.

Chuze Health consultants are right here that can assist you each step of the best way. Find out about our memberships and cease by a location by looking out “gyms close to me” on-line to see what’s in retailer on your future in health.


Reviewed By:

Ani is the Vice President of Health at Chuze Health and oversees the group health and group coaching departments. She’s had a 25+ 12 months profession in membership administration, private coaching, group train and teacher coaching. Ani lives along with her husband and son in San Diego, CA and loves sizzling yoga, snowboarding and all issues wellness.




  1. NCBI. Anatomy, Shoulder and Higher Limb, Triceps Muscle. https://www.ncbi.nlm.nih.gov/books/NBK536996/ 
  2. Ace Health. The Advantages of Unilateral Coaching. https://www.acefitness.org/resources/pros/expert-articles/7035/the-benefits-of-unilateral-training/ 
  3. UNM. How do muscle tissue develop? https://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html