Many fitness enthusiasts now pursue functional training or strength training, but if Google search results are any guide, building stronger arms is still the focus.
If you happen to read this article, then you will know that just doing bicep curls will not make your arms stronger. It is equally important to train your triceps. The triceps play a more important role in our arms. It accounts for about two-thirds of the total length of the arm, so if your goal is to have stronger arms, then training your triceps is also a focus. Importantly, having stronger triceps will improve your physical performance.
When it comes to training triceps, most fitness enthusiasts may only do a few sets of pull-up push-downs. Although this exercise is also popular, they are not very friendly to the effect of training strong triceps. This is also why most fitness enthusiasts lack muscle in the back of their arms.
Instead of wasting time and energy on pull-up push-downs, try dumbbell tricep exercises. Some weightlifters have excellent triceps because they combine heavy presses with dumbbell tricep exercises. If you want to have strong, thick triceps like them, then you can incorporate dumbbells into your triceps training. Experienced bodybuilders also know this, so they incorporate dumbbell triceps exercises into their daily training. Dumbbells provide unique freedom of movement, protect your joints, and bring you huge benefits while exercising.
Now, here comes the best part: I will explain to you why dumbbell exercises can also bring huge benefits while adding muscle and going to a well-equipped gym. Below are the 8 best dumbbell tricep exercises to help you build big, balanced, and well-defined triceps.
What Are The Triceps Muscles?
The triceps brachii, commonly referred to as the triceps, is a large muscle on the back of the upper arm. It is responsible for extending the elbow joint, which straightens the arm.
Long head: This originates from the scapula (shoulder blade) and runs down the back of the arm.
Lateral head: This is situated on the outer side of the upper arm.
Medial head: This is located on the inner side of the upper arm, underneath the lateral head.
Together, these three heads merge into a single tendon that attaches to the ulna bone of the forearm. The triceps muscle is important for various everyday activities that involve straightening the arm, such as pushing, lifting, and throwing. It is also a key muscle in many sports and weightlifting exercises aimed at strengthening the upper body.
Why You Should Use Dumbbells to Train Your Triceps
Dumbbells are one of the most useful pieces of gym equipment. Remember, dumbbells are free weights that allow you to achieve a huge range of motion and a full range of motion. Using dumbbells for triceps training offers several advantages that contribute to effective muscle development and overall fitness:
Isolation and Targeting
Dumbbell sets allow for a greater range of motion and isolation of the triceps muscles. This helps in targeting specific areas of the triceps, such as the lateral, long, and medial heads, more effectively compared to other equipment like cables or machines.
Balance and Stability
Training with dumbbells helps improve balance and stability because each arm must independently support its weight. This engages stabilizer muscles and enhances overall coordination, which can be beneficial in sports and daily activities.
Variety of Exercises
Dumbbells offer versatility in exercise selection. You can perform a wide range of triceps exercises with dumbbells, including overhead extensions, kickbacks, skull crushers, and triceps presses. This variety helps in preventing workout plateaus and keeps your training sessions engaging.
Functional Strength
Many dumbbell exercises mimic real-life movements, making them more functional for everyday activities. Strengthening the triceps with dumbbells can improve pushing movements, such as opening doors or lifting objects.
Adjustable Resistance
Dumbbells come in various weights, allowing you to adjust resistance levels as you progress in strength. This scalability makes them suitable for beginners and advanced lifters alike.
8 of The Best Dumbbell Tricep Exercises
Here are 8 of the best dumbbell triceps exercises to build strength in your triceps muscles.
Dumbbell Bench Press
The dumbbell bench press popular dumbbell tricep exercises that primarily targets the chest muscles (pectoralis major), but it also engages the triceps and shoulders as synergistic muscles.
How to:
1. Position the dumbbells on your thighs, palms facing inward (neutral grip).
2. Use your thighs to help lift the dumbbells one at a time to shoulder width.
3. Press the dumbbells upward, extending your arms fully without locking your elbows.
4. Lower the dumbbells to chest level, keeping your elbows slightly below your shoulders to maximize chest activation.
Related: Dumbbell Shoulder Workouts: Try These 5 Best Exercises & Full Routine
Laying Tricep Extension
The lying tricep extension, also known as skull crushers or French press, is a highly effective dumbbell tricep exercise that primarily targets the triceps brachii muscles.
How to:
1. Lie down on a flat bench with your back fully supported.
2. Hold a dumbbell or an EZ curl bar with an overhand grip (palms facing forward).
3. Start with the weight held straight above your chest or forehead, arms fully extended.
4. Lower the weight slowly and with control towards your forehead or just behind your head by bending at the elbows.
5. Lower the weight until your forearms are just past parallel to the ground or until you feel a stretch in your triceps.
6. Pause briefly at the bottom of the movement, then extend your elbows to lift the weight back to the starting position, fully extending your arms without locking out your elbows
Single Dumbbell Crush Extension
The single dumbbell crush extension is a variation of the lying tricep extension that involves using a single dumbbell and a specific grip to target the triceps muscles. It is a common dumbbell tricep exercise.
How to:
1. Lie down on a flat bench with your back fully supported.
2. Hold a single dumbbell vertically with both hands, using an overhand grip. Your palms should be pressing against the inner plates or discs of the dumbbell, creating a “crush” grip.
3. Position the dumbbell directly above your chest with your arms fully extended.
4. Lower the dumbbell slowly and with control towards your forehead or just behind your head by bending at the elbows.
5. Lower the dumbbell until your forearms are just past parallel to the ground or until you feel a stretch in your triceps.
6. Pause briefly at the bottom of the movement, then extend your elbows to lift the dumbbell back to the starting position, fully extending your arms without locking out your elbows.
Dumbbell Kickbacks
Dumbbell kickbacks are popular dumbbell tricep exercises that primarily target the triceps. They’re effective for building strength and definition in the back of your arms.
How to:
1. You can perform kickbacks one arm at a time or both arms simultaneously.
2. Bend your knees slightly and hinge forward at your hips so that your torso is almost parallel to the ground.
3. Hold the dumbbells with an overhand grip (palms facing inwards) at arm’s length, close to your sides. This is the starting position.
4. Keep your upper arms close to your torso and your elbows bent at about 90 degrees.
5. Extend your elbows and push the dumbbells back behind you, while keeping your upper arms stationary. Your forearms should be the only part of your arms moving.
6. Squeeze your triceps hard at the top of the movement to maximize contraction.
Dumbbell Tricep Extensions
Dumbbell tricep extensions, also known as dumbbell skull crushers or dumbbell lying tricep extensions, are effective dumbbell tricep exercises for targeting the tricep muscles.
How to:
1. You can also perform this exercise on the floor if a bench is not available.
2. Hold the dumbbells above your chest with your palms facing each other (neutral grip), or palms facing towards your feet (overhand grip).
3. Begin with your arms extended straight up towards the ceiling, perpendicular to the floor.
4. Keep your elbows fixed in a slightly bent position throughout the exercise; they should not move.
5. Lower the dumbbells in a smooth arc towards your forehead or just behind your head by bending your elbows.
6. As you lower the dumbbells, keep your upper arms stationary and your elbows pointed up towards the ceiling.
7. Lower the dumbbells until your forearms are just past parallel to the floor, feeling a stretch in your triceps.
Dumbbell Floor Press
The dumbbell floor press are dumbbell tricep exercises that primarily targets the chest, shoulders, and triceps. It’s a variation of the traditional bench press but performed lying on the floor.
How to:
1. Lie down on your back on the floor or on a mat.
2. Position your upper arms on the floor so that your elbows are bent and your forearms are perpendicular to the floor.
3. Start with the dumbbells held directly above your shoulders, elbows bent at about 90 degrees.
4. Keep your feet flat on the floor for stability.
5. Press the dumbbells upwards, extending your elbows until your arms are fully extended but without locking out your elbows.
6. Pause briefly at the top of the movement, squeezing your chest muscles.
7. Slowly lower the dumbbells back down to the starting position, allowing your upper arms to lightly touch the floor or mat.
Push-Up on Single Dumbbell
Performing a push-up on a single dumbbell are dumbbell tricep exercises, thereby increasing the demand on your core and stabilizing muscles.
How to:
1. Assume a push-up position with your hands slightly wider than shoulder-width apart, gripping the sides of the dumbbell firmly.
2. Keep your body straight from head to heels, engaging your core and glutes.
3. Lower your chest toward the dumbbell by bending your elbows, maintaining a controlled descent.
4. Aim to bring your chest close to the dumbbell without touching it.
5. Push yourself back up to the starting position, extending your elbows fully but without locking them out.
Dumbbell-Loaded Triceps Dips
Dumbbell-Loaded Triceps Dips are a type of dumbbell tricep exercises. Performing triceps dips with dumbbells adds resistance to the exercise, making it more challenging and effective for targeting the triceps muscles.
How to:
1. Position two dumbbells parallel to each other on the floor.
2. Sit on one of the dumbbells and grip the other dumbbell with your hands, palms facing down (overhand grip).
3. Lift your body with your arms fully extended, keeping your heels on the ground and knees slightly bent.
4. Lower your body by bending your elbows while keeping your elbows close to your body. Aim to lower yourself until your elbows are at approximately 90 degrees or slightly lower.
5. Pause briefly at the bottom of the movement.
6. Push yourself back up to the starting position by straightening your arms, and extending your elbows fully but without locking them out.
Best Dumbbell Tricep Workouts
The primary function of the triceps is to be used at the elbow, but since the long head is longer, we can manipulate the exercise to work different heads. Any exercise that attempts to get the triceps to extend will attack the long head of the triceps, while the middle shoulder position hits the lateral and medial heads of the triceps more.
If you just want to use dumbbells to build muscle and tone your triceps, then the above 8 best dumbbell tricep exercises are what you need to do. From full-body exercises to arm exercises, these can help you build arm strength and muscle.
All in all, the versatility of dumbbells maximizes muscle growth, and dumbbells are an essential tool if you want to maximize your workout gains and tone your triceps.
