Dumbbell Tricep Exercises: Best 11 Exercises For A Massive Triceps

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dumbbell tricep exercises
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So, you want to know the best tricep dumbbell exercises. The triceps muscle is the only muscle in the back of the upper arm, where the upper arm bone is connected to the scapula bone. and the longest bone of the forearm. It is responsible for lengthening or extending the arm. The triceps muscle has three heads, each originating from a different place, but all of them end in one place, which is: the elbow bone.

The Most Important tricep dumbbell exercises.

tricep dumbbell exercises mean exercises that target the triceps muscles. And this type of exercise relies on the use of dumbbells in every step of the exercises.

These exercises strengthen the triceps muscles and highlight their beauty. Among the most popular exercises used when doing dumbbell tricep exercises are the following:

  • Dips
  • Kickback
  • bench press
  • vertical extensions
  • dips between two benches
  • lying extensions
  • pulley extensions
  • High pulley extension to the rope
  • High overhead pulley extension
  • Unilateral high pulley extension

Not all exercises are executed with dumbbells because you need to do some exercises with bars and cables to touche the deep muscles of the triceps.

How To Do tricep dumbbell exercises.

1. Dips.

tricep-dumbbell-exercises

Why do dips?

Dips are certainly one of the most effective bodyweight strength training exercises for building muscle mass in the upper body. and particularly in the pectoral muscles (lower part) and triceps.

This exercise requires having parallel bars or a Roman chair if possible adjustable in order to perform the movement.

How to do dips?

  • Choose a device that allows you to have your arms outstretched with a spacing slightly greater than the width of the shoulders to allow the body to move.
  • Straighten your arms without locking the elbows.
  • Slowly lower your body, slightly relaxing the muscles in your arms and shoulders. Keep going down until you feel the stretch in the shoulder joint.
  • If you are using a neutral or supine grip, your elbows will point back. If you use the overhand grip, they will spread outward. With the bars at a 45 ° angle, they will point in that direction.
  • When you are completely down, then you are truly in the starting position. Keep your elbows in place and slowly lift your body up. Keep pushing until your arms are straight. Do not swing your body to help lift it.
  • At the top, inhale and breathe out slowly, coming back down to the lowest position. Then inhale and then hold your breath. When you have passed the most delicate point during the extension, exhale. Inhale again when your arms are straight, and repeat.

2. Kickback.

tricep-dumbbell-exercises

Why kickback?

The kickback movement or rear extension for the triceps is essential not only for bodybuilders to develop. and define the posterior arm and shoulder but also for those who participate in many sports.

When performed in two steps, this is a great exercise for defining the long portion of the triceps.

The actions of elbow joint extension and shoulder hyperextension as well as strained muscles. are necessary for all activities that require pushing down and back and throwing or hitting movements.

How to do Kickback?

  • Stand next to a bench where you will place one hand to support your upper body. Your arm should be straight out and directly below your shoulder. Bring the lower leg forward and move the outer leg back so that you can tilt your torso horizontally. Some people prefer to put the lower leg on the bench to support the hips.
  • Pick up a dumbbell using a neutral grip, thumb forward. Keep your arm at or slightly above your body. Bend your elbow so that your forearm is vertical.
  • Inhale slightly more than normal and hold your breath, then step up the load while keeping your arm still. At the top, the outstretched arm should be in line with the bust or slightly above it. Exhale at the end of the extension.
  • Hold the maximum contraction for a moment, then slowly return to the starting position. Take a brief break and start over.
  • Work at moderate speed without throwing the dumbbell upwards.
  • When you have done the required number of reps with one arm, switch sides, and repeat with the other arm.

3. bench press.

tricep-dumbbell-exercises

Why do triceps presses?

Variants of the classic bench press, the reverse grip, and tight grip bench press emphasize the triceps.

As it also uses the pecs, this weight training exercise is a good transition between a pecs session and a triceps session.

Reverse grip bench press.

The tight grip bench press is a great movement to work the outer bundle of the triceps by reducing the intervention of the inner bundle.

How to do bench press?

  • Lying on your back on a weight bench. The loaded bar, resting on the supports, should be above the head. The whole body (head, shoulders, hips) are pressed against the bench. You can put your legs bent at 90 ° in the air, but for stability. it is recommended that you bend your legs 90 ° on either side of the bench with your feet flat on the floor.
  • Place the supine hands on the bar (palms facing up), a little more than shoulder-width apart.
  • Remove the bar from the supports and fully extend your arms. At this point, the bar is vertical to your chest.
  • Take a deep breath and (at the same time) lower the bar by flexing your arms. Your elbows should stay against your sides throughout the movement. Stop before the bar touches the middle or lower part of your chest.
  • Exhale and immediately raise the bar, fully extending your arms to the starting position (above the chest).
  • To club your muscles to the maximum, take advantage of the high position to make a “peak contraction” (forced contraction) of your triceps. Inhale again and continue your set.

4. vertical extensions.

dumbbell exercises for tricep

Why Vertical extension with the dumbbell?

Because you can change your grip on the dumbbell during the performance. the vertical dumbbell extension is an exercise that provides full development of the triceps.

This movement plays a very important role in bodybuilding to increase muscle mass. and strength, and to achieve a great definition of the triceps.

How to do Vertical extension?

  • Sit on a bench with your feet flat on the floor. With one hand, take a dumbbell, keep your upper body straight and your eyes straight forward.
  • Bend your elbow and raise your arm above your head, letting your forearm and dumbbell hang down behind so that your elbow is pointing straight up. Your pinky should be on top of the dumbbell handle.
  • Inhale deeply and keeping your upper arm still, push the dumbbell up until your arm is fully extended. Your pinky should point forward assuming you’re using a neutral grip.
  • Squeeze your triceps hard while exhaling, then come back in control to the starting position. Pause briefly and repeat to do the required number of repetitions.

5. dips between two benches.

dumbbell exercises for tricep

Why do dips between two benches?

This strength training exercise works the triceps at bodyweight with two benches. Dips between two benches are very effective for working the triceps and technically they are easy to do.

How to do dips between two benches?

  • Place two benches facing each other and 80cm to 1m apart.
  • Sit in the middle of a bench with your hands on either side of the hips, fingers gripping the edge of the bench, and elbows pointing back. Support your body with your arms straight and place your feet on the other bench. To increase resistance, have a partner place a cast-iron disc on your thighs.
  • Inhale as you bend your elbows to slowly lower your upper body between the two benches until you feel the stretch in your triceps and shoulders.
  • After you reach the lowest position, hold your breath, and come back up until your arms are fully extended. Exhale as you pass the delicate point of the exercise on the way up or when your arms are fully extended.
  • You can either take a slight break to achieve a peak contraction at the top or do the movement without stopping to keep the muscles tight.
  • Look straight ahead throughout the exercise.

6. lying extensions.

best dumbbell tricep exercises

The lying extensions are monoarticular movements (when done well) that allow you to work the triceps.

When performing the different variants. the shoulders and pecs are put under tension to stabilize the arms, but they should not normally intervene to shift the load.

Extension lying at the bar

The bar version also called a front bar, allows you to put heavy loads. This makes it an indispensable exercise for building triceps muscles.

How to do lying extensions?

  • Lying on a horizontal bench with the bar overhand, arms vertical, feet on the bench, or flat on the floor.
  • Take the bar with your hands overhand.
  • Inhale, unlock the elbows, and perform a forearm flexion.
  • Slowly lower down, breaking the bar with the triceps.
  • Be careful not to spread your elbows too far to lower the bar to the forehead or behind the head.
  • Return to the starting position and breathe out at the end of the effort.

7. pulley extensions.

best dumbbell tricep exercises

Inclined extension to the high pulley

With an incline bench and straight bar, you have the gear you need to forge yourself hardened steel triceps.

Despite the intense burn this exercise generates deep in the muscles in the back of the arms, I guarantee you will love it.

The advantage of inclined extensions to the high pulley.

Like the seated dumbbell extensions and the forehead bar reclining extensions. the tilted extension motion at the high pulley works the long portion of the triceps more effectively.

So why bother learning one more exercise for the long portion?

Because this one allows you to use more resistance than the other exercises you do, throughout the range of motion.

In most arm movements, the maximum resistance is when the elbows are bent 90 °. However, using a pulley also increases resistance during the middle parts of the movement.

How to do pulley extensions?

  • Set a bench inclined at 30 ° and place it in front of the high pulley so that the backrest is facing the loads.
  • Attach a straight or EZ bar to the end of the high pulley cable.
  • Sit on the bench so that your back is resting against the backrest.
  • Pass the bar through your partner, grasp it with both hands, palms up, so that your elbows are bent out and your arms are perpendicular to the floor. This is the starting position.
  • Keeping your arms still, squeeze your triceps sharply to extend your elbows until they lock. Exhale as you push during the most difficult part of the movement.
  • Hold the final position for a moment to get a powerful tricep contraction.
  • Slowly raise the bar back to the starting position by breathing in either during the descent or after you have returned to the starting position. Repeat to do the required number of repetitions.

8. Dumbbell Tricep Exercises (High pulley extension to the rope)

best dumbbell tricep exercises

The grip of the rope makes it possible to request more intensely the lateral head of the triceps.

The isometric contraction at the end of the movement allows you to feel the effort.

With a heavy load, it is advisable to tilt the torso forward to have more stability. Very easy to perform.

This exercise can be performed by beginners in order to build up enough strength to move on to more complex movements.

How to do High pulley extension to the rope?

  • Standing in front of the high pulley, use the rope with a neutral grip (palms inward). Your feet should be parallel or place one foot slightly in front of the other.
  • Lean forward from your waist at an angle no greater than 10 or 15 °. and place your elbows slightly in front of your body with your hands approximately shoulder-width apart.
  • Keeping your elbows against the sides of the body, inhale a little more than normal and hold your breath as you push your hands down.
  • Passing the 90 ° elbow flexion angle, begin to make a pronation motion that brings your palms toward the ground while pulling the string slightly out to the sides.
  • Extend your arms fully, then exhale as you return to the starting position, where your forearms are slightly above parallel to the floor.
  • Keep a firm grip throughout the movement so that your hands and forearms remain in alignment at all times.
  • Keep your upper arm and upper arm still at all times throughout the performance.

9. High overhead pulley extension

best tricep dumbbell exercises

This exercise almost completely congests and isolates the outer and inner bundles of the triceps.

How to do High overhead pulley extension?

  • Stand facing the device, hands on the handles, elbows at your sides.
  • Bend your knees slightly.
  • Keep your gaze focused, torso upright, and toned abs.
  • Inhale and perform an extension of the forearms, being careful not to move the elbows away from the body.
  • Contract the triceps.
  • Return to the starting position by breaking the return phase.
  • Do not allow the forearms to rise higher than horizontal, otherwise. the wrist flexors will intervene to prevent wrist extension, reducing the effect of the exercise on the triceps.

10. Unilateral high pulley extension.

best tricep dumbbell exercises

How to make the one-sided extensions to the high pulley?

  • Attach a handle to the end of the cable of a high pulley, with the hand supinated, the elbow wedged against the side.
  • Bend your knees slightly.
  • Keep your gaze focused, torso upright, and toned abs.
  • Inhale and pull the handle down until the arm is fully extended.
  • Contract the triceps.
  • Return to the starting position by breaking the return phase.
  • Exhale at the end of the movement.

So if you want to learn more about dumbbell exercises…

Source: 1,2,3

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