Do you love a good triceps workout?
Trying to get those rock-hard arms while also toning up the rest of your body? If so, then you’ve come to the right place.
Keep reading for our top picks for best dumbbell triceps exercises:
Pro Tip:
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Best Dumbbell Triceps Exercises At Home
Listed below are the best triceps exercises you can do at home with dumbbells:
1. Close Grip Dumbbell Press
The close grip dumbbell press is a great workout to build triceps because it targets the triceps muscles while also engaging the chest and shoulders.
Moreover, it also enhances overall pressing strength.
Step-By-Step Guide:
- Lie flat on a bench with your feet firmly planted on the floor.
- Hold a dumbbell in each hand and position them close together directly above your chest, palms facing each other.
- Lower the dumbbells slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the dumbbells are near your chest.
- Push the dumbbells back up to the starting position, extending your arms fully.
- Repeat for the desired number of repetitions.
Mistakes To Avoid
- Keep your elbows close to your body throughout the movement to target the triceps effectively.
- Avoid bouncing the dumbbells off your chest or locking your elbows at the top.
2. Lying Dumbbell Tricep Extension
If you are looking for the top dumbbell triceps workout, consider going for lying dumbbell triceps extension as it targets the triceps muscles, helping to develop strength and size.
It also improves overall arm definition and tone.
Step-By-Step Guide:
- Lie flat on a bench with your feet firmly planted on the floor.
- Hold a dumbbell in each hand, arms extended straight up towards the ceiling, palms facing each other.
- Slowly lower the dumbbells towards your ears by bending your elbows, keeping them close to your head.
- Pause for a moment when the dumbbells are near your ears, feeling the stretch in your triceps.
- Engage your triceps to extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Mistakes To Avoid
- Avoid using excessive weight that compromises your form.
- Keep your elbows stable and close to your head throughout the movement to target the triceps effectively.
- Avoid arching your lower back or using momentum to lift the weight.
Best Dumbbell Triceps Exercises For Mass
Haven’t you found suitable dumbbell triceps exercises to build mass?
No worries, we have got you covered with the following workouts (even though triceps are super hard to build)
3. Single Arm Dumbbell Triceps Kickback
As this exercise isolates the triceps muscles, helping to develop definition and strength, this has to be on your list of best dumbbell exercise to do at home.
Along with improving stability, it also balances the upper body.
Step-By-Step Guide:
- Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
- Bend your knees slightly and hinge forward at the hips, maintaining a neutral spine.
- Position your right upper arm parallel to the floor, with your elbow bent at a 90-degree angle, and your forearm hanging down.
- Extend your right arm backward, straightening it until it is in line with your body.
- Contract your triceps at the top of the movement.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions and then switch sides.
Mistakes To Avoid
- Avoid using excessive weight that compromises your form and range of motion.
- Keep your upper arm parallel to the floor throughout the movement to properly engage the triceps.
- Avoid swinging or jerking the weight, and focus on a controlled movement.
4. Close Grip Dumbbell Push Ups
The close grip dumbbell push-up has to be your best bet if you are in search of some amazing dumbbell triceps exercises with weight.
You should try this workout if your triceps are not growing despite doing your best.
Step-By-Step Guide:
- Start in a push-up position with your hands placed slightly closer together than shoulder-width apart, gripping a dumbbell in each hand.
- Align your wrists with your shoulders and keep your body in a straight line from head to heels.
- Lower yourself towards the floor by bending your elbows, keeping them close to your sides.
- Pause when your chest is just above the ground.
- Push through your palms and extend your arms, raising your body back to the starting position.
- Repeat for the desired number of repetitions.
Mistakes To Avoid
- Avoid letting your elbows flare out to the sides. Keep them tucked in towards your body to target the triceps effectively.
- Maintain a straight line from head to heels throughout the movement. Avoid sagging your hips or raising your hips too high.
- If the exercise is too challenging, you can modify it by performing it on your knees or against an elevated surface like a bench.
5. Dumbbell Tate Press
If you haven’t done this workout so far, let us tell you that it isolates the triceps muscles, particularly the medial head.
It is triceps dumbbell workout for beginners and intermediates as it helps develop strength, size, and definition in the triceps.
Step-By-Step Guide:
- Lie flat on a bench with your feet firmly planted on the floor.
- Hold a dumbbell in each hand and extend your arms straight up towards the ceiling, palms facing each other.
- Bend your elbows to a 90-degree angle, bringing the dumbbells down towards your chest.
- Rotate your wrists inward so that your palms face your body.
- From the bottom position, extend your arms straight up, pressing the dumbbells back towards the ceiling.
- Contract your triceps at the top of the movement.
- Reverse the motion and bring the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Mistakes To Avoid:
- Avoid using excessive weight that compromises your form and range of motion.
- Maintain control and avoid using momentum to lift the weights.
6. Incline Dumbbell Skull Crushers
The incline dumbbell skull crusher is one of the most effective triceps workout with dumbbells because it stretches the triceps more than the flat version.
By performing this move on an incline bench, you get a deeper range of motion, which helps in better muscle growth and strength. It’s one of those tricep dumbbell exercises that really isolates the back of your arms.
Step-By-Step Guide:
- Set an incline bench to about 30–45 degrees and lie back with a dumbbell in each hand.
- Hold the dumbbells above your chest with palms facing each other.
- Slowly bend your elbows and lower the dumbbells towards the sides of your forehead.
- Pause for a moment when your arms are fully bent.
- Extend your arms back up to the starting position, squeezing your triceps at the top.
- Repeat for the desired number of reps.
Mistakes To Avoid:
- Don’t let your elbows flare out; keep them pointed forward to fully engage the triceps.
- Avoid dropping the dumbbells too quickly. Control the movement for safety and maximum tension.
7. Dumbbell Reverse Grip Press
The dumbbell reverse grip press is a unique triceps workout that shifts emphasis onto the triceps while still involving the chest.
Using an underhand grip puts your arms in a stronger pressing position, making it a great addition to your list of tricep dumbbell exercises.
Step-By-Step Guide:
- Lie flat on a bench with your feet firmly planted on the ground.
- Hold a dumbbell in each hand with an underhand grip (palms facing you).
- Position the dumbbells above your chest with elbows tucked in.
- Slowly lower the dumbbells toward your chest while keeping control.
- Push the dumbbells back up to the starting position, focusing on squeezing your triceps.
- Repeat for the desired number of reps.
Mistakes To Avoid:
- Don’t allow your elbows to flare outward. Keep them close to your body for proper triceps engagement.
- Avoid arching your back too much; maintain a stable position on the bench.
Final Remarks
So, these are the 5 best dumbbell triceps exercises that you can include in your work-out regime.
Utilizing all these moves together can help you get defined and stronger tricep muscles in no time.
Don't forget to take breaks after each move to guarantee a productive session and make sure to stick with one weight level until your triceps get used to it.
Finally, keep checking out Gripzilla blogs https://gripzilla.co/blogs/news for even more exercise advice that’ll be sure to enhance both body and mind.
