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 may instinctively gravitate in the direction of the cable machine. However this piece of kit isn’t the one ally for firming the higher arm muscle tissue—dumbbell exercises might 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 may have extra vary of movement, however dumbbells require us to take the lead, relatively 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 residence, this information will highlight 6 superior tricep workouts to strive with dumbbells. Plus, we’ll throw in some professional recommendations on how you can decide 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 accountable for bringing the arms in the direction of the physique, stabilizing the shoulder, and increasing the elbow joints.1 There are just a few key explanation why you might choose 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 at all times encourage you to activate your stabilizing muscle tissue. 
  • Selection – Because the dumbbell is a free weight it provides 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 may’t make it to the health club. Plus, we don’t assume your boss could be too glad a few 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 proper 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 inconceivable. When you really feel like you may attain desired rep rely for every set whereas sustaining correct type, you’ve chosen the best weight. When you really feel like you might simply surpass your chosen rep rely, go for a heavier one.

Keep 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 traditional 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 method to heat up your elbows—and any train that trains muscle tissue individually will help to right any muscle imbalances.2 

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

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

Variation: You can too 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 how you can do it:

  1. Lie supine (face up) on a flat bench and two dumbbells and toes planted on the ground
  2. Maintain your dumbbells above you maintaining your arms near your physique.
  3. Decrease the dumbbells till your higher arms are parallel together 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 identify—executed safely, this tricep train received’t contain any contact together with your head! Keep in your flat bench, take one in every of your dumbbells, and start:

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

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

#4 Dumbbell Triceps Extension 

You’ll be able to 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 elevate it simply earlier than you may absolutely lengthen your arms. Repeat.

Variation: You’ll be able to 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 will help enhance alignment and proprioception.

#5 Triceps Gravity Press 

Don’t be shocked in case you “really feel the burn” with this train—it’ll require you to maintain your triceps continuously 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 needs to be parallel to the ground. The underside of every weight needs to be subsequent to your cheek.
  2. Lengthen your arms previous your head, sustaining the identical peak because the beginning place. Bend on the elbows and repeat.

#6 Dumbbell Z-Press 

Another person stole the bench? No sweat (properly, possibly some). This triceps train requires no bench, and it’s simple to be taught in case you’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 after the other. 
  3. Start together with your arm absolutely folded and the dumbbell simply above your shoulder. Maintain your elbows tucked in the direction of the midline.
  4. Increase the dumbbell above your head till your arm is absolutely prolonged and slowly carry it down. Go simple in your triceps—controlling on the descent of the dumbbell is essential for this train. 
  5. Repeat.

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 all the way down to the reps and units. Usually talking, there are three essential issues you might need to concentrate on constructing on the health club: endurance, energy, and hypertrophy. All of those might be goals 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 make it easier to decide the best weight on your dumbbell tricep workouts —gentle, 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 supreme routine:

  • Endurance – Once you need to improve the quantity of time your muscle tissue 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 energy means rising the quantity of weight you may raise by steadily working your manner 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 right type and a bit perception, experimenting with workouts on your triceps can have you feeling like a grasp of the dumbbells very quickly. However studying your manner round every new piece of kit shouldn’t ever really feel boring—we need to maintain every sweat session recent and interesting.

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 group that cheers you on with every milestone you cross.

Chuze Health specialists are right here that will help you each step of the best way. Find out about our memberships and cease by a location by looking “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 workforce coaching departments. She’s had a 25+ 12 months 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 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