INTRODUCTION
You don’t need any fancy machine or cable setup to build triceps. You can do tricep workouts with dumbbells with just a pair of dumbbells which can give your arms size, strength and shape.
If you want to make your arms big and powerful, then focusing only on biceps is not enough. Triceps make up 60% of your arms, and if they are strong and defined, then your arms automatically start looking muscular.
Whether you are a beginner or an intermediate lifter, tricep workouts with dumbbells are effective for every level. In this article, we will tell you about some of the best dumbbell tricep exercises, which you can easily follow at home or in the gym.
Table of Contents
TRICEPS ANATOMY
The triceps, which we call the “triceps brachii,” is a three-headed muscle located on the back side of your upper arm. This muscle is mainly responsible for elbow extension (i.e. straightening the arm) — like when you push a dumbbell or extend your arm backward.
There are 3 parts of triceps:
1. Long Head
- This is the largest portion of the triceps.
- It starts from the shoulder blade and extends up to the elbow.
- When you do overhead movements (such as overhead dumbbell extension), the long head is activated more
2. Lateral Head
- It is located on the outer side of the arm and is most active when you push heavy weights or make explosive movements.
- Dumbbell kickbacks or close-grip presses target the head.
3. Medial Head
- It is located within the triceps and provides stability.
- This head is activated a lot during high rep sets with light weights — such as the dumbbell floor press or light overhead extensions.
If you want to train the three heads of the triceps then tricep workouts with dumbbells is the best option for you.
Top 7 Tricep Workouts with Dumbbells
If you want to build triceps using only dumbbells at home or in the gym, then these exercises are perfect for you. Through these tricep workouts with dumbbells you can improve the size, strength and shape of your arms.
- Overhead Dumbbell Tricep Extension
Target: Long Head of Triceps
How to Do:
- Hold a dumbbell with both hands and lift it above the head.
- Now slowly take the dumbbell behind the head.
- Keep the elbows close and take the dumbbell back up.
Tip: Overhead movements specifically target the long head. This is an essential tricep workout with dumbbells that gives deep muscle activation.
- Dumbbell Tricep Kickbacks
Target: Lateral Head
How to Do:
- Bend forward with the support of a bench or table.
- Keep the elbows at a 90° angle and extend the dumbbells towards the back.
- Feel the squeeze while straightening the arms.
Tip: Keep your back straight, move the dumbbells with control. Avoid fast reps.
- Dumbbell Skull Crushers (Lying Tricep Extensions)
Target: All 3 Heads (Majorly Long & Lateral)
How to Do:
- Lie down on a bench or floor.
- Hold the dumbbells in both hands and slowly bring them to both sides of your forehead.
- Now bring the dumbbells back up without moving your elbows.
Tip: Keep your elbows tight and do the reps with control. This is one of the classic triceps workouts with dumbbells that builds size.
- Close-Grip Dumbbell Press
Target: Inner & Lateral Head
How to Do:
- Bench ya floor par lie down karo.
- Dono dumbbells ko chest ke upar lekar aao, dono ko close rakho.
- Dumbbells ko ek sath upar press karo.
Tip: This puts more load on the chest as well as the triceps. Excellent compound movement for arms.
- Single-Arm Overhead Dumbbell Extension
Target: Long Head (Isolation)
How to Do:
- Hold a dumbbell in one hand and lift it above your head.
- Now take the dumbbell behind your head and bring it back up.
- Alternate with both arms.
Tip: Keep the elbow stable. Do it lightly so that the form does not deteriorate.
- Tate Press with Dumbbells
Target: All 3 Heads
How to Do:
- Lie down on the bench and place the dumbbells over your chest.
- Crow the dumbbells inward (towards chest), close the elbows, then extend them back.
Tip: This is a slightly unique move but is very effective for the triceps.
- Dumbbell Floor Press (Triceps-Focused)
Target: Medial & Lateral Head
How to Do:
- Lie flat on the floor, elbows touching the ground.
- Press the dumbbells up above your chest.
- Bring them back down with control.
Tip: The floor press is shoulder-friendly and gives a focused load on the triceps.
Tips to Maximize Tricep Growth
Whether you are a beginner or you workout regularly, if you want to improve the size and shape of your triceps, just exercising is not enough. The right technique, routine and recovery are equally important. Here are some powerful tips that will take your tricep workouts with dumbbells to the next level:
1. Create a mind-muscle connection
Triceps are small muscles, so it is important to feel the squeeze and stretch in every rep. When you workout with dumbbells, make sure you are fully activating the triceps in every movement.
2. Progressive Overload
Try increasing the weight a little or increasing the reps every week or 10 days. Your muscle will grow only if it keeps getting new stress.
3. Focus on the form, not just the weight
It is a big mistake to lose form by lifting too much weight. Workout with dumbbells at a controlled pace – slow down, use the full range of motion.
4. Pay attention to nutrition and protein
For muscle growth, proper protein intake is also necessary along with workout. Consume 1.5-2g protein per kg according to your weight every day. If the recovery is good then growth will also be fast.
5. Avoid overtraining
Doing more exercises and sets does not always mean much growth. 3–4 targeted tricep workouts with dumbbells are enough for each session. Quality > Quantity.
Conclusion
So brother, now is the time to keep the excuses aside and give serious training to your triceps. Pick up the dumbbells, make a plan, and start your tricep workouts with dumbbells routine from today itself – so that the next time when someone sees your arms, they just say – “Bro, not biceps… triceps are also amazing!”
The tricep workouts with dumbbells exercises given above are perfect for everyone from beginners to advanced lifters.
Whether you do overhead extensions, kickbacks or close-grip presses – each move has its own unique impact. All you need is proper form, consistency, and smart training.
Read Also: Best Home Calisthenics Workout: Train Anytime, Anywhere Without Any Equipment
FAQs
1. Can I Build Triceps With Just Dumbbells?
Yes, absolutely! If you follow the right form, right exercises, and progressive overload, you can build strong and muscular triceps with just dumbbells.
2. What are the best dumbbell exercises for triceps?
There are different exercises to target each tricep head, but Overhead Dumbbell Extensions, Kickbacks, and Dumbbell Skull Crushers are considered the most effective.
3. How many times should you train triceps in a week?
The ideal frequency is twice a week, so that you get time for recovery and the muscles get new stimuli again and again.
