If you’re looking for an effective tricep workout, look no further than dumbbells. Dumbbells are a versatile piece of equipment that can help you tone and strengthen your triceps. Here are four dumbbell exercises that will give you the results you’re looking for.
Simple Dumbbell Tricep Exercises:
Dumbbell Lateral Raise
The lateral raise is a great way to target your triceps, and it’s pretty simple. Grab one dumbbell and hold it at your side. Stand with your feet hip width apart, knees slightly bent and abs tight. The weight should be resting at your side. Lift the dumbbell up and out to your side, keeping it close to your body. Return to starting position. Try three sets of 15-20 reps with a 30 second rest between each set.
Dumbbell Triceps Kickback
The triceps kickback is a great way to target your triceps, and it’s pretty simple. Grab one dumbbell and hold it in front of your thighs with both hands and arms straight. Extend the dumbbell forward and up as high as you can. Keep your elbows out to the sides, not straight forward. Return to starting position. Try three sets of 15-20 reps with a 30 second rest between each set.
Dumbbell Bench Press
The dumbbell bench press is a great exercise for targeting your chest and building bigger, stronger pecs. Start by sitting on the floor with your knees bent, holding a pair of dumbbells at arm’s length above you. Lower the dumbbells to your chest, keeping your elbows tucked in at your sides. Press the weights back up to starting position. Try three sets of 8-12 reps with a 30 second rest between each set.
The dumbbell pullover is a great exercise to target your chest and build bigger, stronger pecs. Start by sitting on the floor with your knees bent, holding one dumbbell at arm’s length over your chest. Bend your arms and lower the dumbbell behind you as far as you can. Press the weight back up to starting position. Try three sets of 8-12 reps with a 30 second rest between each set.
Triceps make up 2/3 of your arm
Your triceps are the muscles on the back of your upper arm, and they make up about 2/3 of your arm. They’re responsible for extending your elbow, which is the main movement of any tricep exercise.
There are a lot of different ways to work your triceps with dumbbells. You can do overhead presses, kickbacks, extensions, and more. The key is to find exercises that target all 3 heads of the triceps muscle: the lateral head, medial head, and long head.
Here are a few of our favorite advanced tricep workouts with dumbbells:
Overhead Tricep Extension:
Start with a light dumbbell and hold it overhead with both hands. Bend your elbows and lower the weight behind your head, then extend your elbows to return to the starting position.
Lying Tricep Extension:
Lie on a flat bench with your head supported. With a light dumbbell, extend your arms straight up above you, then bend them to lower the weight behind your head. Return to the starting position by extending your elbows. 3. Tricep Dips Set up a bench in between two benches or boxes. With your hands on the edge of the bench, extend your legs out straight in front of you and bend your elbows to lower yourself down until your upper arms are parallel to the floor.
The anatomy of the tricep and how to work it
There are three muscles in the tricep, the long head, medial head and lateral head. All three heads work together to extend the elbow joint. The long head is the largest of the three heads and is located on the back side of the arm. The medial head is located on the inside of the arm and the lateral head is located on the outside of the arm. To work all three heads of the tricep, you need to do exercises that involve both extension and flexion of the elbow joint.
One way to work all three heads of your tricep is by doing dumbbell kickbacks. Start by standing with your feet shoulder-width apart and a dumbbell in each hand. Bend forward at your hips until your torso is nearly parallel to the floor then kick your elbows back until your arms are extended behind you.
From there, bring your arms forward to the starting position by flexing at the elbow joint. A variation of this exercise is to do it seated with your back upright. The seated version will allow for a better range of motion and more tension on the triceps muscles.
The best tricep exercises with dumbbells
There are a few key exercises that you can do with dumbbells to work your triceps muscles. The first is the overhead dumbbell tricep extension. Start by sitting on a bench with a weight in each hand, palms facing your thighs. Slowly raise the weights overhead, keeping your elbows close to your head. Flex your triceps at the top of the movement and then lower the weights back down to your starting position.
Another great exercise is the lying dumbbell tricep extension. Start by lying on a bench holding a weight in each hand, palms facing your thighs. Use your triceps to press the weights up until your arms are fully extended above you. Lower the weights back down slowly and repeat for 10-12 reps.
Finally, one of the best ways to work all three heads of your triceps is by doing pushdowns.
Building a workout routine with dumbbells for triceps
Working out is a great way to stay healthy and fit, and dumbbells are a great way to add resistance to your workout routine. Here are some tips on how to build a workout routine with dumbbells for your triceps:
- Start by doing some warm-up exercises to get your muscles ready for the workout.
- Choose the right weight of dumbbells for your fitness level. If you’re just starting out, it’s best to start with lighter weights and work your way up.
- There are a variety of exercises you can do with dumbbells to target your triceps, so mix things up and try different exercises to keep your routine interesting.
- Be sure to focus on form and technique rather than lifting heavy weights.
Integrating dumbbell tricep workouts into your routine
Including dumbbell tricep workouts as part of your routine can help you achieve greater gains in both size and strength. Here are a few exercises to get you started:
- Seated Overhead Dumbbell Tricep Extension: Sit on a bench holding a dumbbell in each hand, palms facing inward. Bring the weights up overhead, keeping your elbows close to your ears. From here, extend your arms to fully extend the weights. return to the starting position and repeat for 8-12 reps.
- Lying Dumbbell Tricep Extension: Lie on a flat bench holding a dumbbell in each hand, palms facing inward. Start with the weights at shoulder level and then lower them down towards your chest, maintaining control throughout the entire range of motion. Return to the starting position and repeat for 8-12 reps.
- Overhead Dumbbell Tricep Extension Stand up straight with a dumbbell in each hand, palms facing inward. Bring the weights overhead and then lower them down behind your head until they touch your back at the base of your neck.
Return to the starting position and repeat for 8-12 reps. 4. Overhead Cable Tricep Extension Stand up straight with a bar attached to a high pulley in front of you.
Start seeing tricep results with these dumbbell exercises
When it comes to working out your triceps, dumbbell exercises are a great way to see results. By targeting all three heads of the triceps muscle, you can effectively work to tone and strengthen this area. Here are four dumbbell exercises to help you get started:
- Seated Dumbbell Tricep Extension: Sit on a bench with your back straight and a dumbbell in each hand, palms facing in. Start with your arms extended straight overhead, then lower the weights behind your head, keeping your elbows close to your ears. Return to the starting position and repeat for 8-12 reps.
- Standing Dumbbell Overhead Tricep Press: Start by standing with your feet shoulder-width apart and a dumbbell in each hand, palms facing in. Keeping your upper arms close to your ears, and your elbows in tight against your sides, press the dumbbells overhead and lower them back down to the starting position. Complete 8-12 reps.
- Wide-Grip Seated Overhead Tricep Extension You’ll need a cable machine for this move. Sit at the bench with your feet on the floor, knees bent, and elbows against your sides.
With this collection of dummbell tricep exercises you will be on your way to building big bulging triceps.
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