6 Tricep Workout routines with Dumbbells

6 Tricep Workout routines 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 direction of the cable machine. However this piece of kit isn’t the one ally for firming the higher arm muscular tissues—dumbbell exercises may be simply as efficient as cable tricep exercises, with some selection advantages of their very own.

The benefit of free weight tricep coaching lies in its versatility: Not solely do you will have extra vary of movement, however dumbbells require us to take the lead, somewhat 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 gymnasium or understanding at residence, this information will highlight 6 superior tricep workouts to strive with dumbbells. Plus, we’ll throw in some knowledgeable tips about the right way to choose the right weights and rep rely on your subsequent upper-body sweat session.

Why Train Your Triceps with Dumbbells?

Situated in the back of the higher arm, our triceps are answerable for bringing the arms in direction of the physique, stabilizing the shoulder, and lengthening the elbow joints.1 There are a couple of key explanation why you might decide to construct their power 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 power in day-to-day life.
  • Improved steadiness and coordination – Dumbbells assist enhance your steadiness 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 at all times encourage you to activate your stabilizing muscular tissues. 
  • Selection – Because the dumbbell is a free weight it presents up a plethora of workouts and variations {that a} mounted machine simply can’t compete with. 

Lastly, dumbbells make superb tools for at-home or at-the-office power coaching for these days when you possibly can’t make it to the gymnasium. Plus, we don’t suppose your boss can be too joyful a few cable machine underneath 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 proper weight of dumbbells. Too-heavy dumbbells may throw off your kind and make you extra vulnerable to damage; a too-light set is a recipe for inefficient exercises and slow-to-yield outcomes.

The right weight ought to make these previous couple of reps really feel difficult, however not unattainable. For those who really feel like you possibly can attain desired rep rely for every set whereas sustaining correct kind, you’ve chosen the precise weight. For those who really feel like you would simply surpass your chosen rep rely, go for a heavier one.

Bear in mind: The aim is to fatigue your triceps, which can 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 a straightforward, sluggish, and a very good strategy to heat up your elbows—and any train that trains muscular tissues individually might help to appropriate any muscle imbalances.2 

Right here’s the right way to begin this tricep train:

  1. Lean your higher physique forwards, making a 90-degree angle at your waist. Hold a slight bend within the knee and picture knitting your ribs in 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 direction of your higher physique, stopping when your elbow is parallel to your aspect. Hold your arm near your physique for every rep. Repeat till your arm feels drained, then swap to the opposite aspect.

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

#2 Shut-Grip Dumbbell Press 

For this train, you’ll lay on a bench, which can goal your triceps in addition to your shoulders and chest. Right here’s the right way to 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 holding your arms near your physique.
  3. Decrease the dumbbells till your higher arms are parallel along with your torso. Then, raise them again up till your arms are perpendicular to the ground. Repeat.

#3 Dumbbell Skullcrusher 

Don’t be alarmed by the title—achieved safely, this tricep train received’t contain any contact along 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 fingers and maintain it above you. Your arms ought to be angled straight up in direction of the ceiling.
  3. Bending on the elbows and holding your wrists agency, information the burden in direction of your brow. Lengthen the arms; repeat. 

Notice: 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 fingers. Maintain it behind your head. 
  2. Decrease the dumbbell so far as feels pure, then increase it simply earlier than you possibly can totally prolong 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 stunned in the event you “really feel the burn” with this train—it’ll require you to maintain your triceps always 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 ought to be parallel to the ground. The underside of every weight ought to 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, perhaps some). This triceps train requires no bench, and it’s straightforward to study in the event you’re simply constructing your expertise with dumbbells.

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

  1. Sit on the bottom along with your legs in entrance of you, forming an “L” form on the ground. Tuck your stomach button in 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 separately. 
  3. Start along with your arm totally folded and the dumbbell simply above your shoulder. Hold your elbows tucked in direction of the midline.
  4. Increase the dumbbell above your head till your arm is totally prolonged and slowly carry it down. Go straightforward in your triceps—controlling on the descent of the dumbbell is essential for this train. 
  5. Repeat.

Learn how 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. Typically talking, there are three important issues you might need to give attention to constructing on the gymnasium: endurance, power, and hypertrophy. All of those may be targets of your power coaching exercise, which creates a well-balanced routine when coupled with cardio train. 

Whichever power coaching goal you set for your self on any given gymnasium day will enable you decide the best weight on your dumbbell tricep workouts —mild, reasonably heavy, or heavy.

Moreover, every health aim will affect what number of reps and units you employ to prepare your tricep exercise session. Let’s check out every to search out your excellent routine:

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

Work Out Smarter with Chuze Health 

With appropriate kind and somewhat perception, experimenting with workouts on your triceps can have you feeling like a grasp of the dumbbells very quickly. However studying your means round every new piece of kit shouldn’t ever really feel boring—we need to preserve every sweat session recent and fascinating.

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

Chuze Health consultants are right here that will help you each step of the best way. Study 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 crew coaching departments. She’s had a 25+ yr profession in membership administration, private coaching, group train and teacher coaching. Ani lives together with her husband and son in San Diego, CA and loves scorching 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 muscular tissues develop? https://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html


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