Dumbbell triceps exercises is the best workout to build up your triceps and you can challenge your muscles by doing dumbbells exercises. Building up your triceps is not easy because triceps are small muscles group and it will take lot of time to grow bigger.
Your triceps are three headed muscle that runs along the back of your upper arms from your elbows to shoulder and this muscle has three heads 1) Long head, 2) Medial head and 3) Lateral head.
If you want to look your arms bigger and bulkier then you should start working on triceps. These muscle help to bigger muscles; which are shoulder and chest, and there are lot of triceps exercise to train your triceps, but finding the right muscles contraction and giving more tension to your triceps is not easy.
There are different exercises for different part of your triceps, but it very important to do a variety of different dumbbell triceps exercises into your workout routine in order to build good rounder triceps.
There are numbers of triceps workout that you can follow to build your triceps, but you are already here try these 7 best dumbbell triceps exercises. Bring two dumbbell and start doing it in home or in gym and select the weight that you can do the exercise properly.
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7 best dumbbell triceps exercises and workouts
Here are best dumbbell triceps exercises; you just need a pair of dumbbell and start doing it at home or in gym. Not sure that what you need to do to train your triceps but try these dumbbell triceps workouts, you will get the results.
01. Dumbbell Seated triceps extension
This exercise is best for giving a more tension to your overall triceps with a proper weighted dumbbell.
Take a one proper weighted dumbbell and hold it in your hands behind your head or neck. Sit down on chair or bench, your elbows at 90 degree angels. Lift the dumbbell with your both hands until your arms are close to your head, pause there for second and revers the weight back to the staring position.
(3-4 sets) (12-13 Rep) (30 Sec Rest)
02. Dumbbell Triceps kickback
This exercise is one of the best exercises for develop triceps, when you done correctly. Triceps kickback is activating your core when you target the medial and lateral heads.
Take a dumbbell and hold in your one hand, keep your other hand and knee on a bench. Raise your elbow so your upper arm parallel to your body, palm facing your body. Start pushing the dumbbell back and reverse back to the starting position.
(3-4 sets) (10-13 Rep) (30 Sec Rest)
03. Dumbbell Lying triceps extension
This exercise is the best one to give a great pump to your triceps, and doing high reps of this exercise will gives the great pump and tension to the muscle.
Take a pair of dumbbells and hold dumbbells on each hand over your head, lie down on bench with your back. Bend your elbows and raise the dumbbells without moving your upper arms and reverse back to the starting position.
(3-4 sets) (16-18 Rep) (30 Sec Rest)
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04. Dumbbell overhead two-hand triceps extension
This exercise is gives the tension to your long head of your triceps and works your core.
Stand up, Take a one dumbbell and hold that dumbbell with your both hands behind your head or neck and your upper arms straight up. Bend your elbows and raise the dumbbell up, pause there for second and slowly reverse back to the starting point.
(3-4 sets) (11-13 Rep) (45 Sec Rest)
05. Dumbbell overhead one-hand triceps extension
This exercise is similar to two-hand triceps extension, but here you do with one hand and this exercise also hit the long head and gives the more tension to your triceps.
Stand up, take a one dumbbell and hold that dumbbell with your one hand behind your head or neck and your upper arm straight up, your elbow at a 90 degree angle. Lift the dumbbell with one hand straight up, pause there for second and revers the movement to starting point.
(3-4 sets) (7-10 Rep) (30 Sec Rest)
06. Dumbbell two-hand floor press
This exercise is very helpful to target your triceps, gives the most pumps and more tension to your triceps compare to other dumbbell triceps exercises. This exercise you can do with single arm or double arms.
Take a dumbbell in each hand and start lying on back and your feet flat on the floor. Your elbows out about 45 degree from sides, Raise the weight straight up over your chest, pause there for a second and then slowly revers back to the starting point.
(3-4 sets) (6-8 Rep) (30 Sec Rest)
07. Dumbbell Triceps Dips
This exercise is target the lateral head and medial head of your triceps immediately and this exercise will increase the strength of your arms. You just need your bodyweight to do this exercise.
Take two dumbbells and sit in front of it on the floor with legs extended and grip the dumbbells with your fingers and straighten arms, bend the elbows and press into your palms to lift your body weight and lower yourself until your elbows should bent to 45 degree.
(3-4 sets) (7-9 Rep) (30 Sec Rest)
If you have two dumbbells with you, you can do these 7 best dumbbell triceps exercises at home or even in gym. Chose yourself 4-5 exercise and staring doing it, and also read the instructions carefully, if you’re doing at gym get the instructions from gym trainer.
If you have any queries and any suggestions leave in a comment box below
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