If you're aiming to sculpt toned arms, incorporating the best dumbbell tricep exercises into your routine is essential. Focusing on movements like the Dumbbell JM Press and Lying Dumbbell Tricep Extension can target all three heads of the triceps, promoting balanced growth. By combining these exercises with isolation techniques and strategic combos, you'll discover the path to impressive results. For more tricep-focused workouts, check out our guide on 5 tricep workouts with dumbbells.
Dumbbell JM Press for Explosive Strength
The Dumbbell JM Press is a unique exercise that blends the close-grip bench press and skullcrusher movements to target the lateral head of your triceps, giving your arms the sought-after horseshoe shape. This hybrid movement isolates the elbow joint through controlled, vertical patterns, making it a favorite among strength athletes and powerlifters for enhancing bench press performance. Looking for a complete push day routine? Check out our dumbbell-powered push day workout.
Using a neutral grip with dumbbells reduces stress on your shoulders and wrists. Start by holding dumbbells above your chest, keeping your elbows tucked and your upper back tight. Lean your arms backward at a 92-degree angle. Lower the dumbbells by bending at the elbows, aiming for a tempo of 2-3 seconds per rep. Press back up, focusing on triceps contraction, while maintaining tight elbows and proper mechanics.
Lying Dumbbell Tricep Extension for Full Range Activation
The lying dumbbell tricep extension is your go-to exercise for full-range tricep activation. This move targets the long head of the triceps, ensuring arm symmetry and enhanced elbow and shoulder extension. When you lower the dumbbells, your forearms should be perpendicular to the ground, maximizing long head engagement.
This exercise is shoulder-friendly compared to many alternatives, making it a safer option for maintaining joint health. Lying dumbbell tricep extensions fill the gap left by pushdowns and skullcrushers, promoting balanced triceps growth across all heads.
Start by lying flat on a bench, holding the dumbbells with thumbs wrapped around one side. Keep your core stable and maintain a tucked chin. Lower the dumbbells behind your head to stretch the long head of the triceps, keeping your elbows close to your ears. Align your arms with your shoulders and maintain constant elbow distance for sustained stretch. At the movement's top, contract your triceps to overload them, pausing at the bottom to emphasize eccentric tension.
Perform 10-12 reps per set, focusing on a controlled tempo for maximum benefit. Strengthening your triceps through this exercise reduces the risk of shoulder and elbow injuries.
Dumbbell Triceps Kickback for Isolation
The dumbbell triceps kickback stands out for its ability to isolate and engage all three heads of the muscle, especially the lateral head. You'll also feel secondary involvement from your deltoids, while your core provides necessary support.
To perform this exercise, start with a neutral spine, knees bent, and hinge forward at your waist until your back is parallel to the floor. Keep your feet hip-width apart, and pin your upper arm close to your torso. Hold a dumbbell with your elbow at 90 degrees, then contract your triceps to extend your arm backward. Squeeze at the top and return slowly.
For a single-arm variation, support your body with the opposite hand and knee on a bench. This exercise is essential for a balanced arm workout, as it targets the triceps which contribute significantly to overall physique and strength.
Floor Dip and Close-Grip Dumbbell Pushup Combo
This dynamic combo challenges your muscles in unique ways. Start by gripping dumbbells on the floor behind you, with feet hip-width apart and core tight. Lower your body by bending your elbows for 10 controlled floor-dip reps, keeping your torso upright.
Shift to close-grip pushups by walking your feet back, holding dumbbells closer than shoulder-width. Perform 10 reps, keeping elbows tight to your body, and squeezing triceps at the top. Alternate between these exercises for a sustained tricep burn.
This combo targets your triceps, chest, and core, enhancing endurance and strength. Train to sub-failure, stopping 3-4 reps short, for optimal muscle gains. Want to maximize your upper body training? Learn how to combine chest and triceps workouts for better results.
Overhead Extension Thruster for Dual Benefits
The overhead extension thruster is a powerhouse exercise that combines a squat with an overhead triceps extension. This move emphasizes the long head of your triceps, stretching it and maximizing activation in the overhead position. You'll achieve greater muscle tension and fiber tears, essential for growth.
Start with your feet hip-width apart, holding dumbbells on your shoulders. Explode out of a squat and shift smoothly into an overhead extension. Lower the weights behind your head, bending your elbows while keeping your core engaged and trunk upright. Extend your elbows fully overhead, hold briefly, and repeat for 8-12 reps per set.
The overhead angle ensures optimal alignment of muscle fibers, enhancing contraction. This exercise demands core and shoulder stabilization—a tight core prevents back strain, and engaged glutes help maintain form. The dual movement develops strength in both your legs and upper body, maximizing load with leg power before pressing with your arms. To complement your tricep training, don't forget to work your shoulders with targeted dumbbell exercises.
Cross Face Tricep Extension for Enhanced Stretch
The Cross Face Tricep Extension targets the medial and inner heads while biasing the long head due to its extended arm position. Lying on a bench and holding a dumbbell will keep your triceps under constant tension.
Lie on a bench with feet flat, holding a dumbbell in one hand. Lower the weight across your body toward the opposite shoulder, then extend fully back to the starting position. Keep the elbow stationary to maintain proper form and avoid shoulder strain. Control every movement, inhale as you bend, and exhale on extension.
Be cautious, as improper form could lead to discomfort or strain.
Conclusion
To achieve toned arms, incorporate these top dumbbell tricep exercises into your routine. Start with the Dumbbell JM Press for explosive strength and the Lying Dumbbell Tricep Extension for full range activation. Add isolation with Dumbbell Triceps Kickbacks and enhance engagement with Floor Dips and Close-Grip Dumbbell Push-ups. Don't forget the Overhead Extension Thruster for dual benefits, and finish with the Cross Face Tricep Extension for an enhanced stretch. For balanced arm development, pair these tricep exercises with dumbbell pull exercises to strengthen your biceps and back. Your journey to sculpted arms starts now!
Frequently Asked Questions
How Do I Avoid Wrist Pain During Tricep Exercises?
Avoid wrist pain by maintaining a neutral wrist position, using supportive gloves, and performing exercises like hammer curls with steady movements. Modify exercises to reduce strain and incorporate wrist-support tools and pre- and post-stretches for added protection.
Can Dumbbell Exercises Replace Cable Machines for Tricep Growth?
Yes, you can replace cable machines with dumbbell exercises for tricep growth. Focus on exercises like overhead extensions and skull crushers. These moves effectively engage your triceps, promoting strength and size, even without cable machines.
What's the Ideal Dumbbell Weight for Beginners?
You should start with dumbbells weighing 5 to 10 pounds. This range allows you to perform 10-12 reps with proper form without struggling. As you gain strength, gradually increase the weight using adjustable dumbbells for convenient progression.
How Often Should I Train Triceps for Optimal Results?
You should train your triceps 2-3 times a week for optimal results. Ensure you allow for recovery by spreading your sets across these sessions, aiming for 10-20 total sets weekly, depending on your experience level.
Can I Combine These Exercises in One Workout Session?
Yes, you can combine these exercises in one session. Start with compound movements for strength, then isolate with tricep-focused exercises. Ensure good form, maintain control, and use appropriate weights for efficient toning and muscle development.