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6 Triceps Exercises You Can Do with a Pair of Dumbbells
Adding weight to your triceps moves can take your workout to another (more challenging) level.
By Alyssa Sparacino•
Why Train Your Triceps
What Are the Key Triceps Muscles (and How to Target Them)
The Benefits of Doing Triceps Workouts with Dumbbells
6 Dumbbell Triceps Exercises
Takeaway
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When you hit play on an upper body workout, you might be aiming to burn out your shoulders, max out your biceps, and challenge your upper back, but don’t sleep on your triceps. This muscle group at the back of your upper arm may not be the first thing you notice when looking in the mirror, but the small and mighty muscles deserve your attention.
One of the most effective ways to target your triceps is with a simple set of dumbbells—from light weights and high reps to heavier dumbbells with slow and controlled movements. Learn more about the powerful triceps, why you should be training them, and some of the dumbbell triceps exercises to add to your routine next time.
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Why Train Your Triceps
Fun fact that will also make you want to prioritize your triceps, stat: The triceps account for approximately two-thirds of your arm muscles, explains Peloton instructor Tunde Oyeneyin. Plus, they serve many necessary functions in your arms and upper body. “They are stabilizers for both your elbows and shoulders and are in use with any pull or push motion,” says Tunde. “Muscular triceps help you work as a well-oiled machine to complete daily tasks and physical activities that require strong upper bodies.”
What Are the Key Triceps Muscles (and How to Target Them)
An easy way to remember how many muscles are in the triceps is to just think tri equals three—just as you’d think bi, for biceps, equals two.
The three muscle heads (or where the muscle originates and attaches to the bone) of the triceps are the lateral head, the long head, and the medial head.
The lateral head sits toward the outside of the arm, and a close-grip bench press is a dumbbell triceps exercise to engage this area specifically. The long head sits just inside the lateral head, and, yes, is the longest of the triceps muscles. Skull crushers with dumbbells are an effective triceps exercise to target this portion of the muscle group. The medial head lies underneath both the long and lateral heads and traditional triceps kickbacks or reverse-grip dumbbell presses are effective at targeting this head.
The Benefits of Doing Triceps Workouts with Dumbbells
Triceps workouts with dumbbells are great because you can perform so many exercise variations using this one piece of equipment for a truly comprehensive triceps routine, says Tunde. “Dumbbells can be easier to control [than other weights such as a barbell or kettlebell] for most people, which makes for better technique, and helps isolate the triceps to focus on strengthening those muscles even more,” she says.
That said, know that other equipment has its advantages, too. “Cables are great for resistance and building tension while you train your triceps,” says Tunde. “Bodyweight is always the most convenient since it doesn’t require equipment to perform.”
6 Dumbbell Triceps Exercises
Add a few of these dumbbell triceps exercises from Tunde into your upper body or full body session or tackle them all for a complete triceps workout with dumbbells. (P.S. Don’t forget to cool down with these triceps stretches afterward.)
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Dumbbell Bench Press
Holding a pair of medium to heavy dumbbells, lie supine on the floor with your knees bent and feet flat on the floor. (You can also do this on a workout bench with feet flat on the floor on either side of the bench.)
Begin with your palms facing each other, arms bent, and elbows tight to the sides of your body.
Inhale. Exhale as you press the dumbbells straight up—they should be above your chest not your face.
Bend your elbows and bring the weights back to the starting position with control, keeping elbows glued to your ribs.
Triceps Kickback
Begin standing with a light to medium dumbbell in each hand, palms facing each other toward the body.
Hinge at the hips, bringing your butt back while maintaining a flat back. Bend your elbows to row the weights back, keeping your arms close to your ribs.
From there, extend both arms out and back, pausing for a brief moment at the top before bending the elbows to return to a 90-degree position.
Triceps Extension
Begin standing, and using one heavier weight or two medium dumbbells, extend arms up overhead. Palms should face each other if using two weights. Palms should grip the head of the dumbbell if using one weight.
Bend both elbows so that the weight(s) is behind your head and the elbows are bent to roughly 90-degrees. Your biceps should be near your ears, not out wide.
From here, extend both elbows to press the weights back up overhead with straight arms before returning to the bent position.
Renegade Row
Begin in a high plank position holding a medium dumbbell in each hand; feet can be slightly wider than shoulder distance apart for better stability. Palms should be directly under shoulders, knees lifted, and back straight. (You can also do this exercise in a modified plank position with bent knees on the floor—just be sure to extend through the torso, so knees are behind your hips.)
Without rotating your hips, row one dumbbell up to your chest, keeping your arm close to your ribs.
Return the weight to the floor before repeating on the opposite side.
Skull Crusher
Begin lying supine on the floor or a bench with your knees bent and feet flat on the ground. Hold a medium dumbbell in each hand, and raise straight arms above your chest with palms facing in.
Slowly bend your elbows, lowering the weights down near your ears. Make sure your elbows stay lifted the entire time.
Straighten arms back up to the starting position and repeat.
Triceps Push-Up with Dumbbells
Begin in a high plank position holding dumbbells in each hand. Your palms should be under your shoulders and your legs extended behind you. You can also begin in a modified plank position with knees bent behind hips with a long torso.
Keeping your core engaged and your elbows in tight to your body, bend at your elbows, and bring your chest toward the floor. Your elbows should be pointing back, not out wide.
When your chest is hovering just above the ground, pause, then press through the palms, engaging the triceps to push back up to the starting plank position.
Takeaway
Make your triceps an essential part of your upper-body training schedule, and you’ll not only notice stronger arms but you’ll find ease and power in your everyday movements, too.
This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
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