5 Tricep Workouts with Dumbbells

If you want a bulging arm to flex or carry heavy loads, then the triceps are a surefire way of achieving it. The triceps contribute almost 60 percent of your upper arm mass, making it the literal foundation and support.

The triceps consists of three heads – the long head, lateral head, and medial head. So, if you want to build up your triceps, you’ll have to focus on exercises that hit all these muscles. 

Tricep muscles

The best at-home tricep exercises with dumbbells that indulge all these muscles in giving an all-around build are as follows. Some of the compound exercises also work your chest and biceps at the same time!

1. Close Grip Dumbbell Push Ups

You can start with a classic elbow extension workout with dumbbells at home. Adding dumbbells to this movement helps better extend your triceps and leads to better engagement.

Get into a high plank position with a dumbbell in each of your hands. Hold your body upright with feet extending straight back and have hands spread slightly narrower than your shoulder width. Lower your body down while bending your elbows at a 45-degree angle. Pause for a second and start again. 

Close Grip Dumbbell Push Ups

2. Bent Over Tricep Kickbacks

Amongst all tricep workouts, kickbacks are the second most effective and sought-after routine. It engages almost 88 percent of the entire muscle mass and helps build triceps quite quickly. 

Pick out a step or a platform and place one leg over it. Drop one hand down with the dumbbell and keep it straight. Now, lift the other arm 90 degrees and extend the forearm back until it forms a straight line. Repeat the routine 1 to 3 times with 8 to 12 reps each. 

Bent Over Tricep Kickbacks
Photo: Youtube@Mind Pump Show

3. Seated Overhead Tricep Extensions

If you don’t want your long head muscle to get isolated, you’ll have to do the seated dumbbell tricep extensions. To carry out this exercise, sit upright on a bench and grab a dumbbell in both hands, forming a diamond shape. 

Now, raise the dumbbell straight over your head, hold it for a moment, and bend your elbows to bring it down on your back. Maintain your chest stretch and keep your shoulders and upper arm steady. Repeat the routine 1 to 3 times with 8 to 16 reps each. 

Seated Overhead Tricep Extensions
Photo: Youtube@Broser Built

4. Close Grip Dumbbell Press

Close grip or bench press dumbbell exercise leans towards the lockout portion of the routine. To execute the workout, lie flat on the bench with dumbbells in each hand. Hold them with palms facing each other above the chest. Fully extend your arms to press up, and then bend your elbows to bring both down to the chest. Wait for a moment and then repeat. 

Close Grip Dumbbell Press
Photo: Youtube@Live Lean TV Daily Exercises

5. Tricep Dips

If classic dips aren’t your cup of tea, try working with weighted tricep dips.

Stand with your back to the bench and reach behind to grab it with a shoulder-wide gap. Extend your legs one step forward to the front and put a dumbbell on your thighs to add extra weight for leveling up. Slowly lower your body until your elbows are 90 degrees, then push back to the starting position. Your upper body weight should rest on your triceps. 

Tricep Dips
Photo: Youtube@TrainFTW


Despite being an integral part of the upper arm, the triceps are often neglected. You might not be aware, but missing out on triceps during arm days will set you back miles on your arm development. So, try these exercises now if you want to achieve a successfully buff arm! 


Next to Read: 4 Best Bicep Workouts to Build Arm Muscle

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