6 Tricep Exercises with Dumbbells 

If it’s arm day and also you’re gearing up to provide your triceps some attention, you would possibly instinctively gravitate towards the cable machine. But this piece of apparatus isn’t the one ally for toning the upper arm muscles—dumbbell workouts could be just as effective as cable tricep workouts, with some alternative advantages of their very own.

The advantage of free weight tricep training lies in its versatility: Not only do you could have more range of motion, but dumbbells require us to take the lead, quite than depend on a machine to do the work for us. 

Able to strengthen the muscle group and construct stronger triceps? Whether you’re heading to the gym or figuring out at home, this guide will highlight 6 superior tricep exercises to try with dumbbells. Plus, we’ll throw in some expert tips about methods to pick the right weights and rep count on your next upper-body sweat session.

Why Exercise Your Triceps with Dumbbells?

Situated behind the upper arm, our triceps are liable for bringing the arms towards the body, stabilizing the shoulder, and increasing the elbow joints.1 There are a number of key the reason why chances are you’ll opt to construct their strength using dumbbells:

• Mimics real-life lifting – Lifting a dumbbell over your head could be very just like taking a heavy item off a high shelf, or heaving that 25-lb suitcase into the overhead compartment on an airplane. The more familiar the motion, the higher you’ll give you the option to make use of your improved strength in day-to-day life.
• Improved balance and coordination – Dumbbells help improve your balance and coordination because you’ll have to exert more control with each movement. Cable machines, alternatively, do most of this for you, as they don’t at all times encourage you to activate your stabilizing muscles. 
• Variety – Because the dumbbell is a free weight it offers up a plethora of exercises and variations that a hard and fast machine just can’t compete with. 

Finally, dumbbells make amazing equipment for at-home or at-the-office strength training for those days when you may’t make it to the gym. Plus, we don’t think your boss could be too blissful a couple of cable machine under your desk!

6 Dumbbell Tricep Workouts 

Before diving into these tricep exercises, it’s crucial to make sure you’re working with the proper weight of dumbbells. Too-heavy dumbbells could throw off your form and make you more prone to injury; a too-light set is a recipe for inefficient workouts and slow-to-yield results.

The right weight should make those previous couple of reps feel difficult, but not unattainable. If you happen to feel like you may reach desired rep count for every set while maintaining proper form, you’ve chosen the best weight. If you happen to feel like you might easily surpass your chosen rep count, go for a heavier one.

Remember: The goal is to fatigue your triceps, which is able to encourage them to adapt and strengthen with each workout. When you’ve found that “Goldilocks” sweet spot, it’s time to get lifting.

So when it’s upper arm day, consider doing these dumbbell tricep exercises together with the classic reverse fly and pullover exercise.

#1 Folded Triceps Kickback  

This dumbbell exercise is an invigorating jumping-off point for any tricep routine. The tricep kickback is a straightforward, slow, and a wonderful approach to warm up your elbows—and any exercise that trains muscles individually will help to correct any muscle imbalances.2 

Here’s methods to start this tricep exercise:

1. Lean your upper body forwards, making a 90-degree angle at your waist. Keep a slight bend within the knee and picture knitting your ribs towards your navel.
2. Pick up a dumbbell with one hand and rest your other hand on the small of your back. 
3. Bring the dumbbell towards your upper body, stopping when your elbow is parallel to your side. Keep your arm near your body for every rep. Repeat until your arm feels drained, then switch to the opposite side.

Variation: You may also perform this triceps exercise with weights in each hands, working each arms concurrently.

#2 Close-Grip Dumbbell Press 

For this exercise, you’ll lay on a bench, which is able to goal your triceps in addition to your shoulders and chest. Here’s methods to do it:

1. Lie supine (face up) on a flat bench and two dumbbells and feet planted on the ground
2. Hold your dumbbells above you keeping your arms near your body.
3. Lower the dumbbells until your upper arms are parallel along with your torso. Then, lift them back up until your arms are perpendicular to the ground. Repeat.

#3 Dumbbell Skullcrusher 

Don’t be alarmed by the name—done safely, this tricep exercise won’t involve any contact along with your head! Stay in your flat bench, take one in every of your dumbbells, and start:

1. Lay down on the bench and plant your feet firmly on the ground. 
2. Grab one dumbbell by the weights with each of your hands and hold it above you. Your arms needs to be angled straight up towards the ceiling.
3. Bending on the elbows and keeping your wrists firm, guide the burden towards your brow. Extend the arms; repeat. 

Note: For single-handed triceps exercises, it’s best to make use of a lower weight. You may go a grade heavier for exercises where you’re using two arms concurrently.

#4 Dumbbell Triceps Extension 

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

Whether you’re doing a standing or seated tricep extension, take one dumbbell, and start this triceps workout:

1. Grab your dumbbell by the weighted ends with each hands. Hold it behind your head. 
2. Lower the dumbbell so far as feels natural, then raise it just before you may fully extend your arms. Repeat.

Variation: You possibly can take this dumbbell tricep extension exercise one arm at a time using a lighter weight. Use the identical motion and rest your non-lifting arm on the elbow of the lifting arm. This will help improve alignment and proprioception.

#5 Triceps Gravity Press 

Don’t be surprised should you “feel the burn” with this exercise—it’ll require you to maintain your triceps always 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 each hand; forearms needs to be parallel to the ground. The underside of every weight needs to be next to your cheek.
2. Extend your arms past your head, maintaining the identical height because the starting position. Bend on the elbows and repeat.

#6 Dumbbell Z-Press 

Another person stole the bench? No sweat (well, possibly some). This triceps exercise requires no bench, and it’s easy to learn should you’re just constructing your skills with dumbbells.

Grab one or two dumbbells depending in your preference, and start:

1. Sit on the bottom along with your legs in front of you, forming an “L” shape on the ground. Tuck your belly button towards your spine, and bend at your knees in case your hamstrings feel tight.
2. Grab a dumbbell with each hand, or take it one after the other. 
3. Begin along with your arm fully folded and the dumbbell just above your shoulder. Keep your elbows tucked towards the midline.
4. Raise the dumbbell above your head until your arm is fully prolonged and slowly bring it down. Go easy in your triceps—controlling on the descent of the dumbbell is vital for this exercise. 
5. Repeat.

Tips on how to Select the Correct Variety of Reps

The excellent news is that there are many dumbbell tricep exercises so as to add to your workout routine, but it surely comes all the way down to the reps and sets. Generally speaking, there are three predominant things chances are you’ll need to deal with constructing on the gym: endurance, strength, and hypertrophy. All of those could be objectives of your strength training workout, which creates a well-balanced routine when coupled with aerobic exercise. 

Whichever strength training objective you set for yourself on any given gym day will assist you to determine the best weight on your dumbbell tricep exercises —light, moderately heavy, or heavy.

Moreover, each fitness goal will influence what number of reps and sets you utilize to prepare your tricep workout session. Let’s take a take a look at each to search out your ideal routine:

• Endurance – When you should increase the amount of time your muscles can work, you’re training for endurance. Aim for a lighter weight, with more reps per set, like 10 to 14 reps per set, and 2 to three sets.
• Strength – Training strength means increasing the quantity of weight you may lift by steadily working your way up the dumbbell rack from week to week or month to month. Aim for 6 to 10 reps per set, with 3 to six sets.
• Hypertrophy – Hypertrophy refers back to the means of muscle tissue breaking down after which rebuilding. Resistance exercise is one of the robust ways to activate this biological mechanism—and it requires the fewest reps and sets.3 Aim for 4 to six reps per set, and a maximum of two sets.

Work Out Smarter with Chuze Fitness 

With correct form and a bit of insight, experimenting with exercises on your triceps could have you feeling like a master of the dumbbells very quickly. But learning your way around each recent piece of apparatus shouldn’t ever feel boring—we wish to maintain each sweat session fresh and interesting.

Chuze Fitness is all about welcoming fitness fans of all levels to find recent ways of figuring out and constructing a routine feeling inspiring. Switch up your workout with group classes, on-demand iChuze virtual workouts, and an inclusive fitness community that cheers you on with each milestone you pass.

Chuze Fitness experts are here to assist you to every step of the best way. Study our memberships and stop by a location by searching “gyms near me” online to see what’s in store on your future in fitness.

 

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ 12 months profession in club management, personal training, group exercise and instructor training. Ani lives along with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

 

 

Sources:

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