Best Dumbbell Triceps Exercises to Build Sleeve-Splitting Arms

While machines and barbells have their enchantment, there is not any denying the advantages of training with dumbbells. For one, it helps establish imbalances so you’ll be able to strengthen weaknesses. That goes for any body half, like dumbbell again exercises, however much more so for unilateral (single-sided) work such as you’ll do throughout dumbbell triceps exercises.

Contrary to what of us who spend all their time on the curl station will inform you, the triceps—not the biceps—are primarily accountable for including dimension to your arms. And you do not have to spend 5 days every week benching to get the coveted horseshoe form both. A simple triceps exercise with dumbbells, just like the one beneath, is a straightforward but efficient means to get greater arms. 

Our record of dumbbell triceps exercises targets the entire triceps heads with actions you’re in all probability already aware of. Some, just like the Tate press, can enhance your lockout on bench presses, whereas the underhand kickback offers some additional grip and forearm training.

Muscles Worked in a Dumbbell Triceps Workout

The triceps are a big muscle behind the higher arm accountable for the horseshoe form you usually see on the arms of bodybuilders. While huge tris are aesthetically pleasing, additionally they have a useful function—they’re in command of straightening your arm and lengthening the elbow joint. The triceps advanced is made up of three totally different heads: lateral, lengthy, and medial.

• Lateral: Located on the skin of your arm, the lateral head is taken into account the strongest of the three triceps heads. It’s accountable for straightening your arm on the elbow and contributes to the muscular look of your higher arm.
• Long: The lengthy head is the most important of the triceps heads. It helps with straightening your arm on the elbow joint and performs a key half in your shoulder’s capacity to prolong.
• Medial: Below the lengthy head and above the elbow sits the medial head. The smallest of the three heads, the medial is essential for each strength and stability in your arm.

Related: 50 Best Chest Exercises for 2024

Best Triceps Workout With Dumbbells

Directions

Perform the exercise pairs (marked “A” and “B”) as supersets. You’ll do a set of A, then a set of B earlier than resting. Repeat for all the prescribed sets. Exercises 3 and 5 are achieved with typical straight sets.

1A. Neutral-Grip Dumbbell Press

How to Do It

1. Hold a dumbbell in every hand and lie again on a bench, to start. 
2. Hold the dumbbells at shoulder stage with palms dealing with one another. 
3. Press them over your chest and return again to the beginning place.
4. That’s 1 rep.  
5. Perform 4 sets of 8 to 12 reps.  

1B. Lying Triceps Extension

How to Do It

1. From the top place of your final rep of the neutral-grip press, enable your arms to drift again till the weights are over your face. 
2. Keeping your higher arms at that angle, bend your elbows and decrease the weights behind your head. 
3. Extend your elbows, maintaining the similar angle together with your higher arms. 
4. That’s 1 rep. 
5. Complete 4 sets of 8 to 12 reps, resting 120 seconds between sets. 

2A. Tate Pres

How to Do It

1. Lie again on a bench or floor with dumbbells in every hand, arms prolonged over your chest, and palms dealing with your toes, to start. 
2. Point your elbows outward and bend them to decrease the weights nearly to your chest, so that they make L shapes. 
3. Extend your elbows. 
4. That’s 1 rep. 
5. Perform 4 sets of 8 to 12 reps. 

2B. Underhand Kickback 

How to Do It

1. To start, stand holding a dumbbell in every hand and bend your hips again, decreasing your torso till it’s nearly parallel to the ground. 
2. Turn your palms to face in entrance of you and, maintaining your higher arms towards your sides, prolong your elbows till your arms are parallel to your torso.
3. That’s 1 rep. 
4. Complete 4 sets of 8 to 12 reps, resting 120 seconds between sets. 

3. One-Arm Overhead Extension

How to Do It

1. Hold one dumbbell and lift your arm behind your head together with your elbow bent, to start. 
2. Extend your elbow to level your arm straight overhead. 
3. Perform 4 sets of 8 to 10 reps on both sides, resting 120 seconds between every set. 

4A. Incline Triceps Extension 

How to Do It 

1. Set an adjustable bench to a 30- to 45-degree incline and lie again towards it with a dumbbell in every hand, to start. 
2. Press the weights over your head and let your arms drift again so that they level at an angle and you’re feeling a stretch in your triceps. 
3. Bend your elbows and decrease the weights behind your head. 
4. Now prolong your elbows. 
5. That’s 1 rep. 
6. Perform 4 sets of 8 to 10 reps. 

4B. Close-Grip Bench Press

How to Do It

1. Lie again on a bench with a dumbbell in every hand, to start. 
2. Press the dumbbells into one another as arduous as you’ll be able to, as when you had been crushing one thing in between them. 
3. Keep the strain as you carry the weights over your chest earlier than bringing them again down to the beginning place. 
4. That’s 1 rep.
5. Complete 3 sets of 8 to 12 reps. 

5. Dumbbell Pullover 

How to Do It

1. Lie again on a bench holding a dumbbell with each arms over your chest, to start. 
2. Brace your abs and pull your rib cage down. 
3. Extend your arms behind your head till you’re feeling a stretch in your lats, after which pull the weight again over your face. 
4. That’s 1 rep. 
5. Perform 4 sets of 10 to 12 reps. 

Can I Build My Triceps With Just Dumbbells? 

Yes, dumbbells are versatile instruments that may efficiently goal all three heads of the triceps. Unlike compound actions like bench presses, dumbbell tricep exercises can higher goal particular elements of the tricep muscle to create a extra balanced look. Different actions may also be utilized to construct out the totally different heads—Skull crushers for the lengthy head, close-grip dumbbell presses for the lateral head, and so forth. 

Related: 50 Best Leg Exercises for 2024

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