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:
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Get into a high plank position with an Ativafit 66 lbs adjustable dumbbell (DT1166) in each of your hands.
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Hold your body upright with feet extending straight back and have hands spread slightly narrower than your shoulder width.
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Lower your body down while bending your elbows at a 45-degree angle.
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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:
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Pick out a step or a platform and place one leg over it.
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Drop one hand down with the dumbbell and keep it straight.
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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.
To carry out this exercise:
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Sit upright on a bench and grab an Ativafit 27.5 lb adjustable dumbbell (GT528) in both hands, forming a diamond shape.
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Now, raise the dumbbell straight over your head, hold it for a moment, and bend your elbows to bring it down on your back.
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Maintain your chest stretch and keep your shoulders and upper arms steady.
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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.
To execute the workout:
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Lie flat on the bench with dumbbells in each hand.
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Hold them with palms facing each other above the chest.
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Fully extend your arms to press up, and then bend your elbows to bring both down to the chest.
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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.
To perform this exercise:
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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.
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Slowly lower your body until your elbows are 90 degrees, then push back to the starting position.
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Your upper body weight should rest on your triceps.
Benefits of Tricep Workouts with Dumbbells
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Enhanced Isolation of the Tricep Muscles: Using dumbbells in your triceps workout helps isolate each head of the triceps brachii, allowing you to focus on building balanced muscle.
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Improved Joint Health and Flexibility: Movements like dumbbell tricep extensions support the elbow joint by strengthening the supporting muscles and tendons.
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Better Functional Strength: The triceps muscle is essential for pushing movements. Strong triceps enhance performance in exercises like the bench press, push-ups, and overhead presses.
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Home Workout Friendly: All you need is a set of dumbbells to start your triceps workout at home, making it ideal for those who can’t always hit the gym.
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Customizable Resistance: Dumbbells offer scalable resistance, allowing both beginners and advanced lifters to build muscle fibers effectively.
Conclusions
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 can significantly hinder your arm development. So, try these exercises now if you want to achieve a successfully buff arm!
Frequently Asked Questions
Can I build big triceps with dumbbells only?
Yes, consistent tricep workouts with adjustable dumbbells can lead to impressive hypertrophy when done with proper form and progressive overload.
How often should I train my triceps?
2–3 times a week is ideal, allowing time for muscle fibers to recover and grow.
Are triceps more important than biceps for arm size?
The triceps muscle makes up about two-thirds of your upper arm’s mass, so training them is key for bigger arms.
Is it safe to do tricep dips with dumbbells?
Yes, if done correctly. Ensure stable support and use a manageable weight to avoid stress on the tendons and elbow joint.