10 Best Dumbbell Tricep Exercises For Building Bigger Arms

You are at the right place if you are looking for the best triceps dumbbell exercises for gaining muscle mass and toning your arms.

Dumbbells are a fantastic tool to add to your tricep workout routine. Not only do they offer a versatile range of exercises, but they also allow you to increase the weight incrementally, making it easier to track your progress over time

Dumbbells are a versatile and effective tool for targeting your triceps, and with the right exercises, you can see significant gains in strength and size.

In this article, we will share the following:

• Triceps Brachii Anatomy And It Functions
• 10 Best Dumbbell Triceps Exercises
• Benefit of Doing Triceps Workout With Dumbbells

Get ready to take your tricep game to the next level with your dumbbells.

Triceps Brachii Anatomy And It Functions

Before diving into tricep exercises, it’s important to understand the anatomy of the triceps muscle.

The triceps brachii muscle is located on the back of the upper arm. Triceps, are a three-headed muscle opposite of the biceps and are responsible for 2/3 of upper arm mass.

Big triceps make the arms look big, which is contrary to the popularity of big biceps, which are smaller in comparison.

The tricep is made up of three heads:

• the long head,
• Lateral head,
• Medial head.

Long Head of Tricep

The largest part of the tricep that runs along the back of the upper arm.

• Origin: originates from the infraglenoid tubercle of the scapula, which is a bony prominence located on the posterior aspect of the scapula.
• Function: in addition to its role in extending the elbow joint, the long head of the triceps muscle also assists in shoulder extension and adduction (bringing the arm towards the body).

Lateral Head of Tricep

The smallest of the three muscles that is located on the outside of the arm.

• Origin: originates from the posterior surface of the humerus, above the radial groove.
• Function: the lateral head of the triceps muscle is the largest of the three heads and is primarily responsible for elbow extension.

Medial Head of Tricep

Located right around the middle of the upper arm.

• Origin: originates from the posterior surface of the humerus, below the radial groove.
• Function: the medial head of the triceps muscle is smaller than the lateral head and primarily assists in elbow extension.

The main function of the triceps muscle is to extend the elbow joint, which is necessary for movements such as pushing, pressing, and straightening the arm.

Understanding the different heads of the triceps muscle can help you target specific areas during your workout routine.

Advantages Of Strong Triceps:

Don’t think just biceps that make for bigger, more defined arms. When it comes to arms, the greatest portion of the upper arm is the triceps.

So, if you’re looking to fill out those sleeves, with well-developed arms, it’s important to activate all three tricep heads.

Strong arms are important for almost every upper body movement you do each day, and your triceps are often the heavy lifters. Anytime you push something—whether it be a door, a stroller, a lawnmower, or a barbell—you’re using your triceps.

Apart from the aesthetic benefits of having a solid set of triceps, there are important functional benefits too.

• Strong triceps help with shoulder stability and improve your range of motion
• Triceps main responsibilities are extending the elbow joint or simply straightening the arm. 
• Strong triceps help keep your joints healthy, particularly your elbow joint.
• Increase in overall arm strength, power, and endurance.
• Allows you to lift heavier during other lifts like bench presses and shoulder presses.

Benefit of Doing Triceps Workout With Dumbbells

Isolating your triceps with dumbbells will help you grow muscle mass fast, due to the targeted nature of the exercise.

There are also multiple reasons that motivate you to do dumbbell triceps exercise, and below I’ve mentioned the seven of them.

1. Versatility

Dumbbells are a versatile tool that can be used to perform a wide variety of exercises, including tricep exercises. It affords a greater level of variety, which prevents physical and mental burnout.

Dumbbells tricep workouts are perfect for the at-home exerciser with the limited space.

2. Allow Unilateral Training

Imbalances are typical, given the inherent asymmetries caused by factors such as dominant hand and organs.

Dumbbells enable you to focus on one arm at a time, ensuring equal work distribution, which is crucial in minimizing asymmetries and establishing mind-muscle connection.

It allows unilateral training (training one limb at a time), increases core stability, and improves muscular imbalances.

3. Joint Friendly

Dumbbell Triceps exercises allow for greater joint safety and stabilization and allow the joints to move naturally within their range of motion.

By using dumbbells, you can control their position, rotate them at the wrist, and move them independently, which allows you to adjust your technique for optimal mind-muscle connection and minimize discomfort or joint pain.

Many weightlifters report experiencing elbow pain with lying barbell extensions; however, switching to dumbbells can be a simple solution to this issue.

4. Improve Range of Motion

Dumbbell workout variations allow for a greater range of movement (ROM), which leads to an increased number of muscle fibers recruited.

5. Increased Muscle Size and Strength

By targeting the triceps with dumbbell exercises, you can help to increase muscle size and definition in the arms.

Dumbbell Triceps workout require more balance than barbells or machines that can lead to greater muscle fiber recruitment.

10 Best Dumbbell Tricep Exercises

Whilst there are a variety of tricep exercises that use a range of equipment and machines, the following 10 tricep exercises require dumbbells only.

Here are the detailed descriptions of all the major tricep exercises that you can do with dumbbells at home and Gym that focus on the triceps muscles, including the lateral head, the long head, and the medial head.

1. One-Arm Overhead Dumbbell Triceps Extension
2.  Dumbbell Kickback
3. Dumbbell Lying Triceps Extension
4. Close-Grip Dumbbell Press
5. One-Arm Dumbbell Lying Triceps Extension
6. Two Arm Dumbbell Extension
7. Incline Dumbbell Tricep Extension
8. Dumbbell Tate Press
9. Decline Dumbbell Tricep Extension
10. Seated Bent Over Two Arm Dumbbell Kickback

1. One-Arm Overhead Dumbbell Triceps Extension

The one arm dumbbell overhead triceps extension is a single-joint exercise that targets the triceps while increasing stability throughout the core and the shoulder regions.

By using dumbbells instead of an EZ-bar for the overhead extension, you can work each arm separately and ensure that the stronger side is not carrying the weaker one.

This lets you focus on perfect form in that one arm and allows for a greater range of motion.

How To Do

1. Stand shoulder width apart and lift a dumbbell overhead with your right hand.
2. Hold it straight overhead with an overhand grip (palm facing forward).
3. Keeping your upper arm right beside your head.
4. Lower the dumbbell behind your head and toward your left shoulder until your elbow forms a 90-degree angle.
5. Then slowly lift it back to full arm extension. Repeat for as many reps and sets as desired.

Tips

• Weight should move in a controlled manner.
• The chin should remain parallel to the floor and the core should brace during the exercise.
• Keep your upper arms as still as possible, allowing your forearms to drive the movement

2. Dumbbell Kickback

If you’re looking to strengthen and tone the entire head of the triceps, this is a good go-to dumbbell triceps exercise.

The dumbbell tricep kickback is an isolation exercise, which means that it specifically targets the tricep muscle, unlike other exercises such as the diamond push-up or close grip bench press.

It requires limited space with no other special equipment; it is a perfect workout at home option for people who cannot afford to hit the gym daily.

How To Do

1. Place your right knee and palm on a flat bench so that your torso is parallel with the floor.
2. Hold a dumbbell in the left hand and, keeping the left foot flat on the floor.
3. Press your left arm tight against your side with the upper arm parallel to the floor.
4. Extend the elbow until your arm is straight back and fully extended.
5. Flex the triceps hard for a second, then reverse to the starting position.
6. Complete all reps on the left arm and then repeat on the right.

Tips

• Keep your body as still as possible, moving only your forearms.  
• Keeping control of the weight as you slowly lower the dumbbells back to the starting position.

3. Dumbbell Lying Triceps Extension

The dumbbell lying triceps extension is an excellent move to begin your triceps workout routine. It is an isolation exercise, which means they use only one joint.

Triceps extensions can be beneficial for fixing imbalances in the triceps or rehabilitating from injury.

It puts no pressure on the wrists, so they are an alternative for people with wrist strain or injury.

How To Do

1. Lie on a flat bench with your feet flat on the floor.
2. Grasp a dumbbell in each hand and hold them directly above you with your palms facing inward (neutral grip) and your arms extended.
3. Making sure that your upper arms and elbows are still.
4. Lower the dumbbell behind your head, feeling a stretch in your tricep muscles.
5. Pause and squeeze the triceps, and then raise the dumbbells back to the starting position.

Tips

• Concentrate on keeping your elbows stable.
• Do not allow your elbows to flare out to the sides.
• Slowly lower the weights and do not use momentum.

4. Close-Grip Dumbbell Press

The neutral grip dumbbell press is a great bench press alternative because it emphasizes chest and triceps without causing shoulder pain. Because your palms are facing each other, it reduces the strain on your shoulders.

If you are new to performing a neutral grip bench press, you may want to apply a few modifications to make the exercise easier. One way is to use a lighter weight.

Furthermore, it enhances the freedom of movement inherent in dumbbell exercises. 

How To Do

1. Grab two dumbbells with a neutral or hammer grip and lie on your back with your feet flat on the floor.
2. You should hold the weights above your shoulder.
3. Now raise the weights above your head, feeling a strong chest muscle contraction.
4. Bring the dumbbells back to the starting position and feel a good stretch in your pecs.
5. Repeat for the desired number of reps.

Tips

• Keep your elbows close to your sides.
• To ensure the shoulders remain in a safe position, keep your shoulder blades pinched together.
• Don’t allow the dumbbells to collide at the top of each rep

5. One-Arm Dumbbell Lying Triceps Extension

The One-arm lying dumbbell tricep extension is one of the best dumbbell tricep exercises you can do because it stretches the muscle and allows for a full range of motion during the movement.

The lying position allows for a greater range of motion than other tricep exercises, allowing for better muscle activation.

It’s a fantastic exercise for overall tricep development and can be performed in a variety of ways.

It can be performed on the floor, using only a dumbbell. This makes it a great exercise that you can do at home or while you’re traveling.

How To Do

1. Lie on a flat bench and hold a dumbbell in your right hand with an overhand grip.
2. Extend your arm so that the dumbbell is straight up from your right shoulder.
3. Without moving your upper arm, bend at the elbow to bring the dumbbell down to the side of your head.
4. Exhale as you extend your elbow and push the dumbbell back up to the starting position.
5. Complete as many reps as desired, then repeat with the left arm.

Tips

• Only move your forearms, not your upper arm.
• Do not lock out your elbow at the top of the movement.

6. Two Arm Dumbbell Extension

If you’re looking for one more effective dumbbell exercise, try the two arm dumbbell tricep extension.

The seated dumbbell tricep extension is a variation of the tricep extension and an exercise used to isolate the muscles of the triceps.

It is particularly useful in targeting the long head of the triceps muscle. Having a larger and denser long head will give you an overall appearance of a larger tricep.

How To Do

1. Sit on a flat bench, grab a dumbbell with both hands
2. Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward.
3. Bend at the elbows and squeeze your triceps, slowly lower the dumbbell behind your head.
4. Slowly return to the starting position.
5. Repeat the desired number of sets and reps.

Tips

• Keep your elbows close to your head.
• Slowly lower the dumbbells behind your head and keep your elbows stationary.
• Exhale as you lift the weights, and inhale as you lower them.
• Maintain a neutral head position to avoid pressure on the neck and cervical spine.

7. Incline Dumbbell Tricep Extension

The incline dumbbell tricep extension helps to build muscle and strength in all three tricep heads.

It can be used by both those looking to build bigger triceps and those looking to increase their tricep strength.

The benefit of doing extension movements is that you can get a deeper stretch in the muscle to hopefully activate more muscle fibers.

How To Do

1. Grab a dumbbell in each hand and lie against an incline bench, face up, with your feet firmly planted on the floor.
2. Extend your arms over your shoulders with your palms facing each other.
3. Then slowly lower the dumbbells behind your head by bending your elbows.
4. Hold this position for a count and then with a controlled motion raise your arms back up to the starting position.
5. Repeat for as many reps and sets as desired.

Tips

• Keep your upper arms fixed, with your elbows close to your head.
• Do not use excessively heavyweight as this is dangerous for your elbows.

8. Dumbbell Tate Press

If you’re looking for a way to get more creative with your dumbbell tricep exercise, why not try the dumbbell Tate Press?

It is an advanced tricep exercise that moves the muscle differently, but still targets and builds the tricep muscle.

For bodybuilders, the Tate press will offer a unique range of motion to target the triceps. This will help in building a complete pair of horseshoe triceps.

This exercise requires only a pair of dumbbells and a flat surface, which makes it a practical and accessible option for home workouts or for individuals without access to gym equipment.

How To Do

1. Lie down on a flat bench and your feet firmly planted on the floor at the other end.
2. Hold a dumbbell in each hand so your palms are faced towards your feet.
3. Engage your abs in and keeping your back on the bench, raise the weights to the center of your chest.
4. Without moving elbows, slowly raise your arms up and down by contracting your triceps.
5. Repeat for as many reps and sets as desired.

Tips

• Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
• Don’t lock out at the top of the movement to protect your elbows.

9. Decline Dumbbell Tricep Extension

The dumbbell decline tricep extension is a variation of the lying dumbbell tricep extension that adds a slight decline to the movement. It is an isolation exercise that builds muscle and strength in all three tricep heads.

It is more effective for two reasons: the use of a neutral grip and the location of the shoulders.

Decline tricep extension increases the range of motion, so you can get a bigger stretch on the tricep at the bottom of the move.

How To Do

1. Grab a dumbbell in each hand and lie against a decline bench with your feet firmly on pads.
2. Extend your arms over your shoulders with your palms facing each other.
3. Then slowly lower the dumbbells behind your head by bending your elbows.
4. Hold this position for a count.
5. Then in a controlled motion raise your arms back up to the starting position.
6. Repeat for as many reps and sets as desired.

Tips

• Keep your upper arms fixed, with your elbows close to your head.
• At the top of the movement, do not lock out your elbows.

10. Seated Bent Over Two Arm Dumbbell Kickback

The seated bent-over two-arm dumbbell kickback is a great exercise for building size and strength in all three heads of the triceps.

This exercise uses both arms at the same time, so the triceps get the same amount of work.

This exercise can be performed with a set of dumbbells, which makes it a convenient and effective addition to any workout routine.

How To Do

• Sit on a bench and grab a pair of dumbbells using a neutral grip (palms facing your body).
• Keeping your upper arms fixed to your sides, lean forward until your torso is almost horizontal. Your back should be straight.
• Exhale as you extend the dumbbells behind you until your forearms are horizontal.
• Hold for a count of two and inhale as you slowly lower the dumbbells to the starting position.

Tips

• Start with light dumbbells and then increase the weight, only if you can maintain proper form.
• Only your forearms should move. Keep your upper arms horizontal and locked to your sides.
• Keep your back straight and core tight during the movement to avoid back pain.

How To Get A Bigger Tricep With Dumbbells

1. Choose The Right Exercises

Incorporate exercises that target different areas of the tricep such as close grip bench press, dumbbell kickback, and dumbbell overhead extension.

2. Increase Weight Progressively

As your tricep gets stronger, increase the weight you lift to continue challenging your muscles and promoting growth.

3. Focus On Form

Proper form is essential for building tricep muscles effectively.

Make sure to use a full range of motion and maintain control throughout the movement.

4. Vary Your Routine

Avoid doing the same exercises and rep ranges and sets every workout.

Instead, vary your routine by changing the exercises, the number of sets and reps, and the weight you use.

5. Add Intensity Techniques

Incorporate intensity techniques such as drop sets, supersets, and rest-pause sets to stimulate muscle growth.

6. Fuel Your Body With Proper Nutrition

To support muscle growth, make sure to eat a balanced diet that includes adequate amounts of protein, carbohydrates, and healthy fats.

7. Give Your Muscles Time To Recover

Allow your muscles time to recover between workouts by taking rest days and getting enough sleep each night.

Dumbbell Tricep Workout Training Tips

When you want to work your arms, a tricep workout with dumbbells is a great way to really challenge them. But you don’t need to devote a time to training this small muscle group.

It is important to remember that, exercises should target all three heads of the tricep. This will help give your tricep the shape and definition you’re looking for.

The dumbbell tricep exercises listed will be performed with moderate loads and repetitions to emphasize both muscular hypertrophy (muscle growth) and muscular endurance. Load and volume (sets, reps) can be increased as your fitness and strength improve

Sets For Tricep

Working sets per week

• Beginners: ~10 sets per week.
• Intermediate: ~15 sets per week.
• Advanced: ~20 sets per week.

Reps For Tricep

The best rep ranges and loads to work with.

• 6-8 reps with heavy load
• 8-15 reps with moderate load
• 15-20+ with light load

If you want to really smoke your pushing muscles, you can also do this dumbbell triceps finisher after a chest workout or a shoulder workout.

Training Plan As Per Your Goal

1. For muscle endurance: Aim for 3-4 sets of 12-15 reps, with a moderate amount of resistance.
2. For muscle strength: Aim for 3-5 sets of 6-10 reps, with a heavier amount of resistance.
3. For muscle hypertrophy (increased muscle size): Aim for 3-4 sets of 8-12 reps, with a moderate to heavy amount of resistance.

Workout Samples For Beginner, Intermediate & Advance

This workout contains multiple dumbbell exercises that are designed to target all the muscles in your tricep and increase overall muscle mass.

This workout plan is a starting point that can be adjusted based on individual fitness levels and goals.

Dumbbell Tricep Workout Routine For Beginner

Here’s a beginner tricep exercises routine with dumbbells that you can do at home:

Exercise	Sets	Reps
Overhead Dumbbell Triceps Extension	3-4	8-10
Close-Grip Dumbbell Press	3-4	6-8
Dumbbell Kick Back	4	8-10

Workout Routine For Intermediate

Here is an intermediate dumbbell workout routine that can be done anywhere:

Exercise	Sets	Reps
Close-Grip Dumbbell Press	4	8-10
One-Arm Dumbbell Lying Triceps Extension	3-4	10-12
Seated Bent Over Two Arm Dumbbell Kickback	4	10-12
Dumbbell Tate Press	3	8-10

Dumbbell Workout Routine For Advance

Here’s a sample dumbbell only workout plan for advanced:

Exercise	Sets	Reps
Dumbbell Close grip Press	4	8-12
Two Arm Dumbbell Extension	3-4	10-12
Dumbbell Tate Press	4	8-10
Incline Dumbbell Tricep Extension	3	10-12
Dumbbell Pullover	3	8-10

Note:

It’s a good idea to add a variety of exercises to your tricep workout routine to target the muscle from different angles and provide overall muscle growth.

Be smart: don’t limit yourself to dumbbell tricep exercises. Get the benefits they offer and use other tricep exercises to supplement them when needed.

• 7 Best Barbell Triceps Exercises For Mass And Strength
• 15 Bodyweight Triceps Exercises: Beginner To Advanced
• Best Triceps Cable Exercises For Building Bigger Arms

A dumbbell workout can be easily added to your chest training program.

It can be especially effective when used with a bodyweight barbell, machine, or cable to build the biggest, strongest tricep possible.

People Also Asked

Which dumbbell exercise is best for triceps?

Here are the best dumbbell exercises you can do for tricep mass, definition, and strength.

1. One-Arm Overhead Dumbbell Triceps Extension
2. Dumbbell Kick Back
3. Dumbbell Lying Triceps Extension
4. Close-Grip Dumbbell Press
5. Two Arm Dumbbell Extension and many more

How many tricep exercises should i do

It’s recommended to do 2-4 tricep exercises per workout session, 1-2 times per week.

The specific number of exercises you should do depends on your goals, fitness level and workout routine.

When should I train my triceps?

There is no right or wrong answer, as it depends on your goals. When you have more energy, you can put them at the start of the workout. You can either add it to an upper or push day after pressing, or you can train them when they’re fresh.

Can you grow triceps with dumbbells?

The best dumbbell tricep exercises help grow tricep. If you want thick, strong, horseshoe triceps like a powerlifter, then you have to incorporate dumbbells into your triceps training. 

Should I Go Heavy on Triceps?

It depends on your fitness level and experience. The key to starting on any muscle group is to focus on proper form and use a weight that you can control but still challenge you. If you can handle it, add more weight.

How do you hit 3 heads of triceps with dumbbells?

The dumbbell kickback, Close-grip dumbbell press and dumbbell tricep extension exercise are some of the best exercises that hit all the 3 heads of the tricep.

It’s a good way to strengthen all the three heads of the triceps.

Takeaways

For anyone, who is interested in building triceps muscles and gaining strength, these dumbbells triceps workouts are highly recommended.

The use of dumbbell tricep exercises can help strengthen the triceps, which can help improve overall arm strength and size. Dumbbells help you build equal strength and a nice, symmetrical aesthetic through your upper arms.

Dumbbell’s versatility makes them the perfect tool to exploit joint angles, using compounds and isolation to maximize muscle growth. 

Thank you for reading, enjoy your workouts for bigger arms.

Know More About Tricep Training

• 21 Best Triceps Exercises for Muscle Mass and Strength
• 12 Chest and Triceps Workout With Dumbbells for Muscle
• Long head Triceps Exercises for Bigger, Stronger Arms
• Cable Tricep Extension: Muscles Worked, Benefits, Form
• Best Chest Shoulder Triceps Workout for Muscle Mass

Best Triceps workout with Dumbbell for Bigger Arms