5 Tricep Workouts with Dumbbells to Boost Your Arm Muscles

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.

The best at-home tricep exercises can be performed with adjustable dumbbells that work all these muscles, giving an all-around build. Build stronger triceps at home with Ativafit's adjustable dumbbells!

What Is the Role of the Triceps Muscle in Arm Strength?

The triceps muscle, scientifically known as the triceps brachii, plays a vital role in arm strength and upper-body stability. Located at the back of the upper arm, this three-headed muscle group, comprising the long head, lateral head, and medial head, works primarily to extend the elbow joint.

During dumbbell tricep exercises, these muscle fibers contract to push against resistance, supporting daily movements like moving or lifting. The infraglenoid tubercle is a part of the scapula where the long head of the triceps muscle starts. Its main job is to help extend and pull the arm toward the body. Whether you’re doing a tricep pushdown at the gym or tricep dips with an adjustable dumbbell at home gym, your triceps muscles are responsible for that powerful push movement.

Why Should You Train Triceps With Dumbbells?

Dumbbells provide a greater range of motion and activate stabilizer muscles better than many machines. Unlike cables or fixed-bar equipment, triceps workouts at home with dumbbells can be adjusted to your grip and comfort, reducing unnecessary strain on the tendons and nerves around the elbow joint.

By using adjustable dumbbells for triceps weight exercises, you allow each arm to work independently. This helps correct muscle imbalances and improve muscle hypertrophy through better isolation. The radial nerve, which innervates the triceps, benefits from controlled, targeted movements, reducing the risk of injury from improper form.

5 Best Tricep Workouts with Dumbbells

Strengthen and tone your arms with these effective tricep exercises using just Ativafit adjustable dumbbells. These workouts target all three heads of the triceps to help build muscle and improve definition.

1. Close-Grip Dumbbell Push-Ups

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

How To Do It:

1 - Get into a high plank position with an Ativafit 66 lbs adjustable dumbbell (DT1166) in each of your hands.

2 - Hold your body upright with feet extending straight back and have hands spread slightly narrower than your shoulder width.

3- Lower your body down while bending your elbows at a 45-degree angle.

4 - Pause for a second and start again.

2. Bent Over Tricep Kickbacks

Bent Over Tricep Kickbacks target the triceps by extending the arm behind the body while bent at the waist. This isolation exercise helps tone and strengthen the back of the upper arms. It's most effective when performed with controlled movement and proper form.

How To Do It:

1 - Pick out a step or a platform and place one leg over it.

2 - Drop one hand down with the dumbbell and keep it straight.

3 - 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.

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.

How To Do It:

1 - Sit upright on a bench and grab an Ativafit 27.5 lb adjustable dumbbell (GT528) in both hands, forming a diamond shape.

2 - Now, raise the dumbbell straight over your head, hold it for a moment, and bend your elbows to bring it down on your back.

3 - Maintain your chest stretch and keep your shoulders and upper arms steady.

4 - Repeat the routine 1 to 3 times with 8 to 16 reps each.

4. Close-Grip Dumbbell Press

Close-grip or bench press dumbbell exercise leans towards the lockout portion of the routine. How To Do It: 1 - Lie flat on the bench with dumbbells in each hand. 2 - Hold them with palms facing each other above the chest. 3 -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.

5. Tricep Dips

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

How To Do It:

1 - Stand with your back to the bench and reach behind to grab it with a shoulder-wide gap. Extend your legs one step forward and place an adjustable dumbbell on your thighs to add extra weight for a challenge.

2 - Slowly lower your body until your elbows are 90 degrees, then push back to the starting position.

3 - Your upper body weight should rest on your triceps.

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