6 Tricep Workout routines with Dumbbells 

If it’s arm day and also you’re gearing as much as give your triceps some consideration, you may instinctively gravitate in direction of the cable machine. However this piece of apparatus isn’t the one ally for firming the higher arm muscle groups—dumbbell exercises could be simply as efficient as cable tricep exercises, with some selection advantages of their very own.

The benefit of free weight tricep coaching lies in its versatility: Not solely do you have got extra vary of movement, however dumbbells require us to take the lead, relatively than depend on a machine to do the work for us. 

Able to strengthen the muscle group and construct stronger triceps? Whether or not you’re heading to the gymnasium or understanding at residence, this information will highlight 6 superior tricep workouts to strive with dumbbells. Plus, we’ll throw in some skilled tips about methods to decide the right weights and rep rely in your subsequent upper-body sweat session.

Why Train Your Triceps with Dumbbells?

Situated in the back of the higher arm, our triceps are liable for bringing the arms in direction of the physique, stabilizing the shoulder, and increasing the elbow joints.1 There are a couple of key explanation why you could choose to construct their energy utilizing dumbbells:

  • Mimics real-life lifting – Lifting a dumbbell over your head is similar to taking a heavy merchandise off a excessive shelf, or heaving that 25-lb suitcase into the overhead compartment on an airplane. The extra acquainted the movement, the higher you’ll be capable of use your improved energy in day-to-day life.
  • Improved stability and coordination – Dumbbells assist enhance your stability and coordination because you’ll must exert extra management with every motion. Cable machines, then again, do most of this for you, as they don’t at all times encourage you to activate your stabilizing muscle groups. 
  • Selection – Because the dumbbell is a free weight it affords up a plethora of workouts and variations {that a} fastened machine simply can’t compete with. 

Lastly, dumbbells make wonderful gear for at-home or at-the-office energy coaching for these days when you possibly can’t make it to the gymnasium. Plus, we don’t assume your boss could be too comfortable a few cable machine underneath your desk!

6 Dumbbell Tricep Exercises 

Earlier than diving into these tricep workouts, it’s essential to make sure you’re working with the right weight of dumbbells. Too-heavy dumbbells may throw off your type and make you extra prone to harm; a too-light set is a recipe for inefficient exercises and slow-to-yield outcomes.

The proper weight ought to make these previous few reps really feel difficult, however not not possible. When you really feel like you possibly can attain desired rep rely for every set whereas sustaining correct type, you’ve chosen the fitting weight. When you really feel like you may simply surpass your chosen rep rely, go for a heavier one.

Bear in mind: The purpose is to fatigue your triceps, which can encourage them to adapt and strengthen with every exercise. When you’ve discovered that “Goldilocks” candy spot, it’s time to get lifting.

So when it’s higher arm day, contemplate doing these dumbbell tricep workouts together with the traditional reverse fly and pullover exercise.

#1 Folded Triceps Kickback  

This dumbbell train is an invigorating jumping-off level for any tricep routine. The tricep kickback is an easy, gradual, and a very good strategy to heat up your elbows—and any train that trains muscle groups individually may also help to right any muscle imbalances.2 

Right here’s methods to begin this tricep train:

  1. Lean your higher physique forwards, making a 90-degree angle at your waist. Preserve a slight bend within the knee and picture knitting your ribs in direction of your navel.
  2. Decide up a dumbbell with one hand and relaxation your different hand on the small of your again. 
  3. Deliver the dumbbell in direction of your higher physique, stopping when your elbow is parallel to your facet. Preserve your arm near your physique for every rep. Repeat till your arm feels drained, then change to the opposite facet.

Variation: It’s also possible to carry out this triceps train with weights in each palms, working each arms concurrently.

#2 Shut-Grip Dumbbell Press 

For this train, you’ll lay on a bench, which can goal your triceps in addition to your shoulders and chest. Right here’s methods to do it:

  1. Lie supine (face up) on a flat bench and two dumbbells and toes planted on the ground
  2. Maintain your dumbbells above you conserving your arms near your physique.
  3. Decrease the dumbbells till your higher arms are parallel along with your torso. Then, carry them again up till your arms are perpendicular to the ground. Repeat.

#3 Dumbbell Skullcrusher 

Don’t be alarmed by the title—finished safely, this tricep train received’t contain any contact along with your head! Keep in your flat bench, take one in every of your dumbbells, and start:

  1. Lay down on the bench and plant your toes firmly on the ground. 
  2. Seize one dumbbell by the weights with each of your palms and maintain it above you. Your arms ought to be angled straight up in direction of the ceiling.
  3. Bending on the elbows and conserving your wrists agency, information the burden in direction of your brow. Lengthen the arms; repeat. 

Observe: For single-handed triceps workouts, it’s finest to make use of a decrease weight. You may go a grade heavier for workouts the place you’re utilizing two arms concurrently.

#4 Dumbbell Triceps Extension 

You possibly can sit or stand for this dumbbell train. It targets all three heads of your triceps (lateral head, medial head, and lengthy head) concurrently.

Whether or not you’re doing a standing or seated tricep extension, take one dumbbell, and start this triceps exercise:

  1. Seize your dumbbell by the weighted ends with each palms. Maintain it behind your head. 
  2. Decrease the dumbbell so far as feels pure, then increase it simply earlier than you possibly can totally prolong your arms. Repeat.

Variation: You possibly can take this dumbbell tricep extension train one arm at a time utilizing a lighter weight. Use the identical movement and relaxation your non-lifting arm on the elbow of the lifting arm. This may also help enhance alignment and proprioception.

#5 Triceps Gravity Press 

Don’t be stunned if you happen to “really feel the burn” with this train—it’ll require you to maintain your triceps continuously working to maintain the dumbbell from dropping. 

Discover a flat bench and two dumbbells, and start:

  1. Lay on the bench with a dumbbell in every hand; forearms ought to be parallel to the ground. The underside of every weight ought to be subsequent to your cheek.
  2. Lengthen your arms previous your head, sustaining the identical peak because the beginning place. Bend on the elbows and repeat.

#6 Dumbbell Z-Press 

Another person stole the bench? No sweat (effectively, possibly some). This triceps train requires no bench, and it’s simple to study if you happen to’re simply constructing your expertise with dumbbells.

Seize one or two dumbbells relying in your choice, and start:

  1. Sit on the bottom along with your legs in entrance of you, forming an “L” form on the ground. Tuck your stomach button in direction of your backbone, and bend at your knees in case your hamstrings really feel tight.
  2. Seize a dumbbell with every hand, or take it one by one. 
  3. Start along with your arm totally folded and the dumbbell simply above your shoulder. Preserve your elbows tucked in direction of the midline.
  4. Increase the dumbbell above your head till your arm is totally prolonged and slowly carry it down. Go simple in your triceps—controlling on the descent of the dumbbell is essential for this train. 
  5. Repeat.

The way to Select the Right Variety of Reps

The excellent news is that there are many dumbbell tricep workouts so as to add to your exercise routine, but it surely comes all the way down to the reps and units. Usually talking, there are three predominant issues you could wish to give attention to constructing on the gymnasium: endurance, energy, and hypertrophy. All of those could be targets of your energy coaching exercise, which creates a well-balanced routine when coupled with cardio train. 

Whichever energy coaching goal you set for your self on any given gymnasium day will provide help to decide the perfect weight in your dumbbell tricep workouts —mild, reasonably heavy, or heavy.

Moreover, every health purpose will affect what number of reps and units you employ to arrange your tricep exercise session. Let’s check out every to search out your preferrred routine:

  • Endurance – While you wish to improve the quantity of time your muscle groups can work, you’re coaching for endurance. Intention for a lighter weight, with extra reps per set, like 10 to 14 reps per set, and 2 to three units.
  • Energy – Coaching energy means rising the quantity of weight you possibly can carry by steadily working your manner up the dumbbell rack from week to week or month to month. Intention for 6 to 10 reps per set, with 3 to six units.
  • Hypertrophy – Hypertrophy refers back to the strategy of muscle tissue breaking down after which rebuilding. Resistance train is without doubt one of the most sturdy methods to activate this organic mechanism—and it requires the fewest reps and units.3 Intention for 4 to six reps per set, and a most of two units.

Work Out Smarter with Chuze Health 

With right type and a little bit perception, experimenting with workouts in your triceps can have you feeling like a grasp of the dumbbells very quickly. However studying your manner round every new piece of apparatus shouldn’t ever really feel boring—we wish to hold every sweat session recent and fascinating.

Chuze Fitness is all about welcoming health followers of all ranges to find new methods of understanding and constructing a routine feeling inspiring. Swap up your exercise with group lessons, on-demand iChuze digital exercises, and an inclusive health group that cheers you on with every milestone you move.

Chuze Health consultants are right here that will help you each step of the best way. Learn about our memberships and cease by a location by looking “gyms near me” on-line to see what’s in retailer in your future in health.


Reviewed By:

Ani is the Vice President of Health at Chuze Health and oversees the group health and workforce coaching departments. She’s had a 25+ 12 months profession in membership administration, private coaching, group train and teacher coaching. Ani lives together with her husband and son in San Diego, CA and loves scorching yoga, snowboarding and all issues wellness.




  1. NCBI. Anatomy, Shoulder and Higher Limb, Triceps Muscle. https://www.ncbi.nlm.nih.gov/books/NBK536996/ 
  2. Ace Health. The Advantages of Unilateral Coaching. https://www.acefitness.org/resources/pros/expert-articles/7035/the-benefits-of-unilateral-training/ 
  3. UNM. How do muscle groups develop? https://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html