Best Tricep Workout with Dumbbells: 4 Exercises + Routine

Your triceps make up a large part of the upper arm, and you can train them effectively with just a pair of dumbbells. The key is to combine an overhead movement, an extension or kickback, and a pressing exercise so the triceps are challenged from more than one angle.

Simple Dumbbell Triceps Workout

• Overhead dumbbell extension: 3 sets of 8-12 reps
• Close-grip dumbbell press: 3 sets of 8-12 reps
• Triceps kickback: 2-3 sets of 10-15 reps

The triceps extend the elbow and contribute to pressing movements. You do not need a long anatomy lesson to train them well: use one overhead extension, one pressing movement and one lighter isolation exercise, then progress the reps or load over time.

Best Dumbbell Triceps Exercises

Dumbbell Triceps Extension (Overhead)

Muscles worked: Primarily targets the triceps, especially the long head.

How to do it:

1. Setup: Stand or sit on a bench with a dumbbell held with both hands overhead, palms facing upwards.
2. Movement: Lower the dumbbell behind your head by bending your elbows, ensuring your upper arms stay close to your head.
3. Extension: Extend your elbows to lift the dumbbell back to the starting position, focusing on squeezing your triceps.
4. Repetitions: Aim for 10-12 reps.

Variations:

• Seated Overhead Triceps Extension: Perform this exercise seated on a bench to stabilize your body and isolate the triceps.
• One Arm Overhead Triceps Extension: Use one dumbbell held with both hands or one arm to focus on each triceps independently.

Tips:

• Keep your core engaged to maintain stability throughout the movement.
• Control the descent of the dumbbell to fully engage the triceps.
• Adjust the weight according to your strength level to ensure proper form and safety.

Dumbbell Triceps Kickbacks

Muscles worked: Emphasizes the lateral head of the triceps.

• How to do it:
  1. Setup: Stand with a dumbbell in each hand, hinge forward at your hips, and slightly bend your knees.
  2. Position: Keep your elbows close to your body and extend your arms straight back until they are fully extended.
  3. Contract: Squeeze your triceps at the top of the movement.
  4. Return: Slowly lower the dumbbells back to the starting position under control.
  5. Repetitions: Perform 10-12 reps.

Variations:

• Single Arm Triceps Kickbacks: Perform the exercise one arm at a time to focus more intensely on each triceps muscle.
• Cable Triceps Kickbacks: Use a cable machine with an appropriate handle attachment for constant tension throughout the movement.

Tips:

• Maintain a neutral spine and avoid arching your back during the exercise.
• Use a lighter weight initially to master the form and then progress to heavier weights as you gain strength.
• Focus on the full extension of the arm to maximize the contraction of the triceps.

Lying Dumbbell Triceps Extension

Lie on a bench or on the floor with a dumbbell in each hand. Start with the weights above your chest, bend at the elbows, and lower the dumbbells toward the sides of your head. Keep the upper arms relatively still, then extend the elbows to return to the start.

• Use a lighter load than you would for a press.
• Keep the movement controlled rather than dropping quickly into the bottom position.
• Stop the range where your elbows and shoulders still feel comfortable.

Dumbbell Triceps Press (Flat Bench Press)

Muscles worked: Engages all heads of the triceps.

How to do it:

1. Setup: Lie on a flat bench with a dumbbell in each hand, palms facing each other, and extend your arms straight up over your chest.
2. Lowering: Lower the dumbbells down towards your shoulders by bending your elbows while keeping them close to your body.
3. Pressing: Press the dumbbells back up to the starting position by extending your elbows and squeezing your triceps.
4. Repetitions: Perform 10-12 reps.

Variations:

• Incline Dumbbell Triceps Press: Perform the exercise on an inclined bench to target the upper portion of the chest and triceps.
• Close Grip Dumbbell Bench Press: Bring your hands closer together on the dumbbells to place more emphasis on the triceps.

Tips:

• Maintain a stable position on the bench with your feet firmly planted on the floor.
• Use a controlled motion throughout the exercise to prevent excessive strain on the shoulder joints.
• Adjust the angle of the bench to target different parts of the chest and triceps.

Tricep Workout Routine for Beginners

A beginner session can stay very simple. Use three exercises and repeat them for a few weeks before adding more volume.

• Overhead dumbbell extension: 3 sets of 8-12 reps
• Close-grip dumbbell press: 3 sets of 8-12 reps
• Triceps kickback: 2-3 sets of 10-15 reps

Use a load that lets you keep the elbows controlled. If the shoulders or elbows feel uncomfortable, shorten the range of motion or choose another variation instead of forcing the exercise.

How to Progress the Workout

You do not need forced reps or sets taken past failure to progress. First add reps while keeping the same technique. When you can complete the top of your rep range comfortably, increase the dumbbell weight slightly and build the reps back up.

For most home training, that simple progression is easier to track and recover from than adding intensity techniques to every session.

Related Dumbbell Workouts

To build a simple upper-body routine at home, pair this triceps session with our dumbbell biceps workout and dumbbell chest workout. That gives you a straightforward push-and-arms combination without adding unnecessary exercises.

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