10 Best Dumbbell Triceps Exercises For Bigger Arms

In a home workout series of dumbbell exercises, I’ve made a great list of dumbbell triceps exercises which include a total of 10 workouts that you can do while staying at home in the small space.

The fitness enthusiast who workout at home with dumbbells only, I have made a dumbbell home workout series only for you which includes exercises for each body part. And out of those, today I’m sharing the best tricep exercises that you can do with the dumbbells at home.

Well, triceps muscles are made of three muscles lateral head, long head, and the medial head. They are also longer than the muscles of the biceps. That is why it’s important to build stronger triceps for muscular or bigger arms.

Although, there are multiple ways you can train your triceps such as using machine, barbells, kettlebells, and dumbbells. All equipment helps you grow your triceps. But right now, I’m focusing on the dumbbell exercises.

Content

  • Why You Should Do Tricep Workout With Dumbbells?
  • Basic Anatomy Of The Triceps Heads
  • The List of Best Dumbbell Exercises For Triceps
  • How To perform those exercises with instructions and images

Why you should do tricep workouts with dumbbells?

There are multiple reasons that motivate you to do triceps exercise with dumbbells, and below I’ve mentioned the three of them.

  1. Dumbbell exercises are adaptable and efficient you can do anytime and anywhere you like. If you don’t have dumbbells at home then no problem, you can do it in the corner of the gym because It doesn’t require much space.
  2. Dumbbells allow a greater range of motion that helps you target your triceps muscles deeply and effectively. They also help you target those muscles which are skipped by the machines and the barbells. One more advantage is that triceps are long-headed muscles which can easily activate using the dumbbells.
  3. Dumbbells stabilize muscles that allow you to perform the different movements and maybe more efficient for overall power gains and muscle strength.

Let’s understand the basic anatomy of the triceps muscles

But, first of all, you need to understand the basic anatomy of triceps muscles. Because hitting the right muscles with the right exercises will help you to achieve your desire result faster.

Most people concentrate more on the biceps for bigger arms. however, the reality is the triceps is two-thirds part of the upper arm while the biceps is only one-third of the total upper arm. So, you must equally work on both parts of the arm.

Muscles of the triceps

The three heads of the triceps muscles

  • Triceps long head: Triceps long head is located on the backside of the upper arm. This muscle is also called the inner head and it’s the largest in three of them. The long head muscle is easy to target and activated. If you want a bigger triceps then you have to work more on the long head.
  • Triceps lateral head: The lateral head is smaller than the long head and it is also important because it makes your biceps more attractive more sides. This head is also sometimes called as the outer head.
  • The triceps medial head: The medial head is the smallest muscle located deep within the triceps. It is least visible but it’s important to train for arms strength.

According to the research hitting all the triceps muscles is important for building stronger and attractive triceps. It’s better to start lifting the weight that works for the long head first then lateral and medial.

Exercises like overhead tricep extension and lying tricep extension (that works on the long head) allow the triceps to stretch fully. When exercising your triceps, your arm and elbow positions are critical. Normally, any movement over the head allows the long head to be stretched completely. By promoting the long head you will able to build well-rounded triceps with a lot of depth.


List of Best Dumbbell exercises For Triceps

  1. Incline Dumbbell triceps extension
  2. Dumbbell overhead triceps extension
  3. One-arm Dumbbell triceps extension
  4. Dumbbell Lying Triceps Extension
  5. Neutral grip dumbbell triceps bench press
  6. Dumbbell Triceps Kickback
  7. Single-arm dumbbell triceps kickback
  8. Dumbbell Floor press
  9. Close Grip Dumbbell Push-Ups
  10. Underhand Kickback

How to perform Triceps Dumbbell Exercises: Step-by-step instructions


1. Incline Dumbbell triceps extension

How to do Incline Dumbbell triceps extension
  • Sit on a seated incline bench (45 to 60-degree incline) on your back holding one dumbbell in each hand above your forehead, palms facing each other.
  • Keep your arms straight and fixed over your forehead.
  • Lower the dumbbells behind your head by bending your elbows while maintaining a neutral grip.
  • hold for a second and return to the initial position. That’s one rep!
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
  • Targeted muscle: Long head

Incline dumbbell triceps extension benefits

The incline dumbbell triceps extension is a great exercise to target long head and a great way to isolate your triceps. This can be used by both those who are looking to build bigger triceps and those who want to increase their tricep strength.


2. Dumbbell overhead triceps extension/ Two-Arms Triceps Extension

Dumbbell overhead triceps extension
Source: Giphy
How to do dumbbell overhead triceps extension
  • Stand with your feet and grab a dumbbell with both hands.
  • Hold the dumbbells behind your head by with elbows bent.
  • Raise the dumbbells overhead until your arms being completely extended.
  • Hold for a moment then slowly lower the weight back to the starting position. That’s one rep!
  • Keep your elbow steady and don’t relax them much.
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
  • Targeted muscle: Long head
  • Avoid too much weight as this exercise requires a full range of motion and overweight can cause unwanted injury.

Dumbbell overhead triceps extension benefits

The dumbbell overhead triceps extension is one best tricep workouts to target the long head. As it gives more tension on specific muscle it can help you to get bigger and stronger triceps. It helps triceps to grow bigger and look attractive.


Related: 10 Best Dumbbell Biceps Workout For Stronger Arms


3. Dumbbell One-arm triceps extension

Best Dumbbell Triceps Exercises: One arm triceps extension
Dumbbell One-arm triceps extension
Pic Source: Everkinetic / CC BY-SA (Edited)
How to do dumbbell One-arm triceps extension
  • Stand with your feet and grab a dumbbell in one hand, palm facing your body.
  • Hold the dumbbell behind your head by with elbows bent, making 45-60 degree angle.
  • Raise the dumbbell overhead until your arm is fully extended.
  • Hold for a moment then slowly lower the weight back to the starting position. That’s one rep!
  • Keep your elbow steady and don’t relax them much.
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
  • Targeted muscle: Lateral head
  • Avoid too much weight as this exercise requires a full range of motion and overweight can cause unwanted injury.

Dumbbell one-arm tricep extension benefits

Dumbbell single-arm tricep extension requires a full range of motion and help to target the specific triceps muscle. It’s also good for train both arms alternatively. This provides greater strength to your muscles and helps them grow bigger.


Related: 10+ Dumbbell Chest Exercises


4. Dumbbell Lying Triceps Extension

How to do dumbbell Lying Triceps Extension
  • Lay down on your back on a flat bench, holding a dumbbell with your hands. Place your feet flat on the floor.
  • Extend your arms completely and fixed behind your head.
  • Raise the dumbbell above your forehead until your arm is fully extended.
  • hold for a second and slowly lower the dumbbell to the beginning position. That’s one rep!
  • Keep your elbows locked and don’t loosen them much.
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
  • Targeted muscle: Long head
  • Avoid using much weight as this exercise requires a full range of motion and too much weight can cause some injury.

Dumbbell Lying Triceps Extension benefits

Lying Triceps Extension provides flexibility to your arms and works on your triceps and shoulder muscles. This exercise doesn’t put much pressure on your wrist and easily accessible to perform and target long and medial head.


5. Neutral grip dumbbell triceps bench press

How to perform Neutral grip dumbbell triceps bench press
  • Lay down on your back on a flat bench and grab a pair of dumbbells with your hands. Place your feet properly on the floor.
  • Hold the dumbbells at chest level and your elbows out to sides of your chest.
  • Raise the dumbbells towards the ceiling until your arms being fully extended.
  • hold for a second and slowly return to the initial position. That’s one rep!
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
  • Targeted muscle: Long head
  • Allow more tension on tricep while performing this movement.

Neutral grip dumbbell bench press benefits

If you are facing shoulder discomfort so the neutral grip bench press variation is a great way to keep going as this exercise don’t place much stress on your shoulder. This not only work on triceps but also effective for chest.


Related: Top 5 Dumbbell Workouts For Lats At Home


6. Dumbbell Triceps Kickback

Dumbbell Tricep Kickback Workout
Dumbbell Tricep Kickback Workout
How to perform Dumbbell Triceps Kickback
  • Stand and slightly bend your knees holding a pair of dumbbells with your hands.
  • Lean forward while keeping your back straight and your face towards the floor.
  • keep your arms out to the sides. Bend your elbows and raise the dumbbells back in an arc motion until your arms being fully extended.
  • Focus on your triceps muscles while raising the dumbbells.
  • Hold for a second and slowly return to the initial position. That’s one rep!
  • Make sure your arms are almost locked as you bring it back.
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
  • Targeted muscle: Long head, Lateral head and medial head.

Dumbbell triceps kickback benefits

The dumbbell triceps kickback exercise isolate triceps muscles. It strengthen your arms by targeting specific triceps muscles. The tricep kickback helps to tone your arms.


Related: Best Dumbbell Shoulder workout


7. Single-arm dumbbell triceps kickback

How to perform single-arm dumbbell triceps kickback:
  • Slightly bend your knees holding a dumbbell in one hand and place your other hand on the bench for support.
  • keep your back straight and tighten the core.
  • Bend and lock your elbows and raise the dumbbells back in an arc motion until your arm is fully straight.
  • Focus on your triceps muscles while raising the dumbbells.
  • Hold for a second and slowly return to the initial position. That’s one rep!
  • Make sure your arms are almost locked as you bring it back.
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
  • Targeted muscle: Long head, Lateral head and medial head.

Single-arm triceps kickback benefits

The one-arm triceps kickback exercise isolate triceps muscles. It strengthen your arms by targeting specific triceps muscles. One-arm allows full range of motion and also you can train your both arms alternatively. The tricep kickback helps to tone your arms.


8. Dumbbell Floor Press

If you have bench no worry because the dumbbell floor press almost gives the same result as the triceps bench exercises. The floor press not only activate and engage the triceps muscles but it also works on the pectoralis muscles.

Dumbbell triceps workouts

Here’s how you to perform floor dumbbell press:

  • Grab a dumbbell in each hand with a neutral grip, sit down on the floor with your legs are straight in front of you and keep your upper body straight.
  • Hold the dumbbells on your thighs, and slowly lay down on the floor on your back then bend your knees at around thirty degrees.
  • Bring the dumbbells as close as to your chest with your hands shoulder-width apart and palms facing forward. That’s the starting position.
  • Now, slowly press the dumbbells upward toward the floor until your arms are straight and directly over your upper chest.
  • Hold for a couple of seconds, squeeze your triceps at the top of lift then slowly lower the dumbbells into the beginning position. That’s one repetition!
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.

9. Close Grip Dumbbell Push-Ups

How to perform Close Grip Dumbbell Push-Ups
  • Lie on the floor and place your hands on a standing dumbbell. Hold your body with the help of arms and toes.
  • keep the dumbbell under your chest and your arms straight.
  • Lower your body by allowing the elbows to flex while keeping your body straight. inhale as you lower your chest close to the dumbbell.
  • Press yourself back up to the initial position by extending the elbows. That’s one rep!
  • Hold for a couple of seconds then perform another rep.
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
  • Targeted muscle: Long head, Lateral head and medial head.

Close Grip Dumbbell Push-Ups benefits

The close grip dumbbell push-ups exercise helps you strengthing your arms and joints. It develops muscle growth and improves endurance. Close-grip push-ups movement also tone your arms.


10. Underhand Kickback

How to perform Dumbbell Underhand Kickback
  • Stand and slightly bend your knees holding a pair of dumbbells with an underhand grip.
  • Lean forward while keeping your back straight and your face towards the floor.
  • keep your arms out to the sides. Bend your elbows and push the dumbbells back until your arms being fully extended.
  • Focus on your triceps muscles while raising the dumbbells.
  • Hold for a second and return to the beginning position. That’s one rep!
  • Make sure your arms are almost locked as you bring it back.
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
  • Targeted muscle: Long head and medial head.

The Important Takeaways

Avoid using too much weight because overweight can degrade your result as you won’t be able to perform properly. Use normal weight so that you can perform properly and protect yourself from any kind of injuries.

You can include these dumbbell triceps exercises along with barbells and machine exercises in your workout plan. Because the dumbbells allow full range of motion so that you can target one muscle at one time.

The dumbbell triceps exercises help you develop strength in your arms and enhance endurance, build muscles, tone your arms and strengthen the joints. You can also perform these dumbbell triceps exercises on your chest, leg, abs or on back day.

Leave a comment