The triceps are a small muscle that we always end up training in the same way. To add a bit of variety to your workout, we show you all the dumbbell triceps exercises you can do, so you can train from all angles. You will no longer have to waste your time waiting for a pulley machine, with these exercises and a pair of dumbbells you will be challenging your arms notably.
The 6 best dumbbell triceps exercises
Triceps kick
After the diamond push-ups, the next best tricep exercise is the tricep kick. For this exercise, you need one or two dumbbells, plus a weight bench or other surface to support you.
- Hold the dumbbell in your left hand.
- Bend your right knee; place it on the bench, then roll forward from the hips and use your right arm on the bench to support your body. Try to keep your back flat like a shelf, not rounded forward like an upside down bowl.
- Imagine that your left elbow is pinned against the side of your body as you straighten your left arm, lifting the dumbbell until your arm is horizontal to the ground.
- Bend your elbow, lowering the dumbbell but keeping your elbow close to your body.
- Once you have completed a full series of tricep extensions with your left arm, shift the weight to your right hand, place your left knee and left hand on the bench, and work the other side of your body.
Overhead Triceps Extension
This may be one of the best-known triceps dumbbell exercises. It is similar to a tricep curl in that both exercises work with both arms at the same time and also use the external weight for resistance.
- Sit on a weight bench or chair with a relatively low back. You can also do this exercise sitting on the bed or standing up.
- Hold the inner plate at one end of the dumbbell with both hands, with the handle of the dumbbell passing between your overlapping thumbs and fingers.
- Squeeze your abs to keep your torso stable as you lift the dumbbell above your head.
- Keep your elbows close to your ears as you bend both arms, lowering the dumbbell behind your head.
- Stretch your arms, pushing the dumbbell back.
Lying Triceps Extension (Skull Breaker)
This exercise (known as a skull breaker) can also be performed as a one-arm exercise. Or try it while lying on a Swiss ball for a more challenging variation (get a good grip on your core).
- Lie on your back with your knees bent and your feet on the floor a few inches from your butt. Hold a dumbbell in each hand, arms extended upward with elbows on shoulders and palms facing each other.
- Bend your elbows to lower the dumbbells on either side of your head, visualizing your arms hooked over an invisible bar attached to your elbows.
- Straighten your elbows to press the weights back to the starting position.
Side plank with triceps extension
- Start on a side plank on your forearm, with your legs stacked on top of each other. If you prefer, you can support the knee below to make it less intense, but control the posture.
- With a weight on your upper hand, raise your arm toward the ceiling with your palm facing forward. Bend your elbow and bring your weight toward your head.
- Stretch your arm, always keeping your elbow fixed.
Squeeze your core to keep your hips lifted and push away from your lower arm, maintaining the space between your ear and your shoulder.
French press
This one is quite similar to the skull-buster, which you can also do lying on the ground or a bench. If it's easier for you, you can use a Z-bar to better control your grip.
Close grip bench press
- Lie on your back on a bench and hold the dumbbells at your sides, just above your chest, with your palms facing each other.
- Push the dumbbells up until your arms are close to being fully extended and slowly lower them back after a short pause.
- Exhale as you push the dumbbells up and exhale when you lower them.
