Dumbbell triceps exercises are the best workout to build up your triceps and you can challenge your muscles by doing dumbbell exercises. Building up your triceps is not easy because triceps are small muscle groups and it will take a lot of time to grow bigger.
Your triceps are a 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 muscles help to bigger muscles; which are shoulder and chest, and there are a lot of triceps exercises to train your triceps, but finding the right muscle contraction and giving more tension to your triceps is not easy.
There are different exercises for different parts of your triceps, but it is very important to do a variety of different dumbbell triceps exercises into your workout routine in order to build good rounder triceps.
There are a number of triceps workouts that you can follow to build your triceps, but you are already here try these 7 best dumbbell triceps exercises. Bring two dumbbells and start doing it in home or in the gym and select the weight that you can do the exercise properly.
- Also Read : 7 Best Rear Delt Exercises for Strength and improve your Posture
- Also Read : 9 Best Alternatives to Dips for Chest and Triceps
7 Best Dumbbell Triceps Exercises and Workouts
Here are the best dumbbell triceps exercises; you just need a pair of dumbbells and start doing it at home or in the gym. Not sure 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 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 a chair or bench, your elbows at 90 degree angles. Lift the dumbbell with your both hands until your arms are close to your head, pause there for a second and reverse the weight back to the starting position.
(3-4 sets) (12-13 Rep) (30 Sec Rest)
02. Dumbbell Triceps Kickback
This exercise is one of the best exercises for developing triceps, when done correctly. Triceps kickback is activating your core when you target the medial and lateral heads.
Take a dumbbell and hold in 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 give 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 a 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)
04. Dumbbell Overhead Two-Hand Triceps Extension
This exercise gives the tension to your long head of your triceps and works your core.
Stand up, Take 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 a 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 it with one hand and this exercise also hit the long head and gives more tension to your triceps.
Stand up, take 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 a second and reverse the movement to the 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 compared 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 your 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 revert back to the starting point.
(3-4 sets) (6-8 Rep) (30 Sec Rest)
07. Dumbbell Triceps Dips
This exercise targets the lateral head and medial head of your triceps immediately and this exercise will increase the strength of your arms. You just need your body weight 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 your arms, bend the elbows and press into your palms to lift your body weight and lower yourself until your elbows should bend to 45 degrees.
(3-4 sets) (7-9 Rep) (30 Sec Rest)
QNA on Dumbbell Triceps Exercises
What Gym Equipment is Best for Triceps?
The push-down station is the most effective way to work your triceps.
Do Triceps Respond Better to High Reps?
Actually, triceps respond to lower reps, front portion of triceps can respond well to lower reps and delts respond better to higher reps.
Are Triceps Stronger Than Biceps?
Generally, the triceps are a larger muscle group than biceps. That means they have more potential to grow.
How Do I Make My Triceps Stronger?
Here are 4 movements can build your triceps stronger:
01. Pressing exercises with lighter weight and higher reps.
02. Pressing exercises with heavier weight and lower reps.
03. Extension exercises with the elbows flared
04. Extension exercise with the elbows tocked.
If you have two dumbbells with you, you can do these 7 best dumbbell triceps exercises at home or even in the gym. Choose yourself 4-5 exercises and start doing it, and also read the instructions carefully, if you’re doing it at the gym , get the instructions from the gym trainer.
Hopefully, you like this article, you have any queries and any suggestions leave in a comment box below
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