10 Best Dumbbell Tricep Exercises from a Trainer
By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified running coach
If you want to strengthen your triceps, these are the best dumbbell tricep exercises to add to your workout routine. When I train people, they often want to “tone their arms” or “get ripped arms.” These triceps exercises will help define and strengthen your upper arms. Doing these exercises also offers health benefits, which we will go over. All you need to get started is a pair of dumbbells. You can do the exercises anywhere with dumbbells - at home, at the gym, or in a hotel gym when traveling.
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Triceps 101: Anatomy
So where are the triceps exactly, and what do they do? Your triceps muscles run along the back of your upper arms. The triceps muscles make up about two-thirds of your upper arm muscles.
The name “triceps” includes “tri” for three because each triceps muscle has three parts: the medial, lateral, and long head. Your triceps muscle allows you to extend your elbow, straightening your arm. The triceps also play a role in adducting and extending the shoulder joint.
Medial Head
The medial head is the smallest and deepest of the three triceps heads and is located on the inner side of your upper arm bone (humerus). It helps straighten your arm, but its main role is fine-tuning movements like writing, eating, and using tools.
Unlike the other triceps heads, the medial head is active even when your arm is bent.
Lateral Head
The lateral head helps give your triceps visible definition. This is the musclehead, adding bulk and helping with strong elbow extensions. The main function of the lateral head is to straighten your arm, particularly when you need strong force, like pushing open a heavy door or throwing a ball.
The lateral head is most active when your arm is straight or nearly straight. It helps you generate explosive force and contributes to the “horseshoe” shape of your upper arm when flexed.
Long Head
The long head also gives you a defined look in your upper arms. When your arm is flexed and viewed from the back, a prominent “horseshoe” shape appears. This is due to the combined development of all three triceps heads, with the long head contributing significantly to the overall shape.
The long head is the largest and most powerful of your tricep heads and plays a crucial role in extending your arm. This head starts from your shoulder blade (specifically, the infraglenoid tubercle) and runs down the back of your upper arm to meet the other two heads.
The long head is responsible for initiating and generating the most force when you straighten your arm. It’s like the engine of the triceps, providing the power for movements like pushing, throwing, and hitting. The long head is most active when your arm is starting to extend from a bent position. It works alongside the other two heads to extend your arm.
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Benefits of Triceps Strengthening Exercises with Dumbbells
There are many benefits of doing triceps strengthening exercises. From reducing your risk of injuries to improving your lean muscle mass, here are some of the biggest advantages of doing triceps exercises with dumbbells:
Defined arms. People often want defined arm muscles, and dumbbell tricep exercises will give your arms more muscle definition and a more “fit” look. Strengthening your biceps, chest, and triceps will give you a chiseled upper body.
Improved range of motion. Dumbbell exercises allow you to move with a greater range of motion than some weightlifting exercises with machines. This can help you improve your flexibility and range of motion in your elbows and shoulders.
Increased arm strength. Dumbbell tricep exercises help strengthen your arms so you have more power to carry out daily activities and improved sports performance.
Injury prevention. Strong triceps can help stabilize your shoulders and elbows, reducing your risk of injuries in these joints.
Better fitness. Incorporating triceps exercises into your workout routine boosts your overall fitness and well-being.
Improved sports performance. Strong triceps are essential for many sports, including tennis, basketball, volleyball, and swimming. Dumbbell exercises can help you improve your power, explosiveness, and performance in your chosen sport.
Easy access workouts. Dumbbells are smaller and easier to have on hand than a barbell or weight machines. Whether you’re doing home workouts or a triceps workout in the gym, dumbbells offer an accessible workout without big equipment. Some of these exercises do include a weight bench, but if you don’t have access to one, you can use
10 Best Dumbbell Tricep Exercises
These are my top recommendations as a trainer for the best dumbbell tricep exercises to increase your strength, power, and muscle definition. For these exercises, pick a weight amount that is challenging to do by the end of 2 to 3 sets of 10. If you have trouble maintaining good form or cannot complete the reps, gradually reduce your weight and build your strength.
1. Dumbbell Overhead Triceps Extension
The overhead triceps extension is one of the best dumbbell tricep exercises to target all three triceps heads. You can do it with just one dumbbell or a pair.
How To Do It:
Begin from a standing position with your feet shoulder-width apart, your head looking forward, and your neck in a neutral position.
Hold a dumbbell with both hands using an overhand grip with your elbows bent and pointing up toward the ceiling.
Engage your core muscles and keep your back straight.
Press the dumbbells directly overhead, extending your elbows completely and straightening your arms.
Hold for a second at the top, then slowly lower the dumbbells to the starting position.
Repeat to do 10 reps. Do two to three sets.
2. Seated Dumbbell Overhead Triceps Extension
The seated overhead triceps extension is a variation of the standing triceps extension exercise. Maintaining good posture for this beginner-friendly version of the triceps extension is easier.
How To Do It:
Sit on a bench or chair with your knees bent and feet planted on the floor.
Engage your core muscles and maintain an upright posture with your head and neck in a neutral position throughout the exercise.
Hold a dumbbell with both hands using an overhand grip with your elbows bent and pointing up toward the ceiling and the dumbbell behind your head.
Press the dumbbells directly overhead, extending your elbows completely and straightening your arms.
Hold for a second at the top, then slowly lower the dumbbells to the starting position.
Repeat to do 10 reps. Do two to three sets.
3. Dumbbell Bench Press with Neutral Grip
The bench press is an excellent compound exercise that works your arms and chest muscles, including your triceps.
How To Do It:
Lie on a bench with your feet flat on the floor and your knees bent at a 90-degree angle.
Hold one dumbbell in each hand with your palms facing each other (this is a variation of the regular bench press, where your palms face your lower body).
Engage your core muscles and press the dumbbells directly towards the ceiling, extending your elbows completely and straightening your arms.
Hold for a second at the top, then slowly lower the dumbbells to the starting position.
Repeat to do 10 to 12 reps. Do two to three sets.
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4. Lying Dumbbell Triceps Extensions (Skull Crushers)
Lying tricep extensions offer a tricep workout that hits all three tricep heads. These are best to do on a weight bench or other sturdy bench.
How To Do It:
Lie on the bench on your back with your knees bent and feet flat on the floor.
Hold a dumbbell in each hand with an overhand grip, your palms facing forward. Your arms should be straight with the dumbbells above your chest.
Slowly bend at the elbows, lowering the weights toward your forehead.
Pause briefly, then push the dumbbells back up to the starting position.
Repeat to do 10 to 12 reps. Do 2 to 3 sets.
Modification: You can also do this exercise by holding one dumbbell with both hands, palms facing inward.
5. Incline Dumbbell Skull Crusher
If you want to target the long head of your triceps muscles, adding incline to your skull crushers will do the job. Once you master the regular dumbbell skull crusher exercise, you can try this advanced movement variation.
How To Do It:
Use an incline weight bench and set it to 45 degrees or slightly higher.
Sit on the bench and hold a dumbbell in each hand.
Lie back on the bench and position the dumbbells directly above your shoulders, with your palms facing each other and your elbows extended.
Keep your elbows tucked in close to your body and slowly lower the dumbbells down towards your forehead.
Lower the dumbbells until your forearms are almost touching your head.
Pause momentarily, then press the dumbbells back up to the starting position.
Repeat to do 2 to 3 sets of 10 reps.
6. Single Arm Dumbbell Triceps Kickbacks
This is one of the best dumbbell tricep exercises that targets one arm at a time, helping to balance out muscles while giving you strength and power. The dumbbell triceps kickback is challenging and you may need to use a lower weight amount than the weight you use for most of your dumbbell triceps workouts.
How To Do It:
Place your right hand and knee on a weight bench or other stable surface, with your left foot planted firmly on the floor.
Hold a dumbbell with your left hand, using a neutral grip (palms facing each other).
Keep your back flat and your core muscles engaged.
Focus on contracting your tricep muscle to raise the dumbbell, extending the elbow, and straightening your arm.
Squeeze your tricep at the top of the movement for a second, then slowly lower the dumbbell back to the starting position.
Repeat to do 10 reps on each arm. Do 2 to 3 sets.
7. Incline Dumbbell Triceps Kickbacks
The incline dumbbell triceps kickback exercise offers a full range of motion. It is a good option for people who have difficulty doing other triceps exercises, such as skull crushers or dips. They can be done with either one or two dumbbells.
How To Do It:
Lie stomach-down on an incline bench. Hold a dumbbell in each hand, with your palms facing in toward your body and your upper arms parallel to your body.
Start with your elbows bent at a 90-degree angle.
Keeping your elbows stationary, extend your forearms back until the dumbbells are fully extended behind you.
Squeeze your triceps muscles for a second at the top of the movement, then slowly lower the dumbbells back down to the starting position.
Repeat to do 10 to 12 repetitions. Do 2 to 3 sets.
8. Dumbbell JM Press
The dumbbell JP press is a hybrid movement that blends a neutral dumbbell bench press and a skull crusher. You will need a bench for this exercise.
Lie on your back on the bench with your knees bent and feet planted on the floor.
Hold a dumbbell in each hand with your palms facing each other.
Push the dumbbells up, extending your arm as if you’re doing a bench press.
Keeping your elbows extended, slowly raise the dumbbells upward so your arms form a slightly diagonal line with the floor. Your arms will be at about 92 degrees with the floor (instead of perpendicular like the bench press).
Bending your elbows, lower the dumbbells slowly toward your shoulders, with one on each side of your head.
Slowly extend your elbows, returning to the straight arm position.
Repeat to do 2 to 3 sets of 10.
9. Dumbbell Floor Press
If you don’t have access to a bench for the neutral grip dumbbell bench press, try this dumbbell floor press exercise. This is a beginner-friendly triceps exercise that also strengthens your chest muscles.
How To Do It:
Lie on the floor with your knees bent at about 45 degrees and your feet flat on the floor.
Hold a dumbbell in each hand with your palms facing each other.
Engage your shoulder blades, squeezing them together.
Position your upper arms perpendicular to the floor, with your elbows bent at a 90-degree angle.
Press up, extend your elbows to straighten your arms, and bring the dumbbells above your chest.
Slowly lower the dumbbells back to the starting position.
Repeat to do 10 reps. Do 2 to 3 sets.
10. Dumbbell Tate Press
The dumbbell tate press is a variation of the triceps extension exercise. It can help build your triceps muscles and especially targets the medial head.
How To Do It:
Lie back on a weight bench, holding a pair of dumbbells up with your arms extended toward the ceiling.
Slowly lower the dumbbells toward your chest with your elbows facing outward.
Continue lowering the dumbbells until your forearms are almost touching your chest and the dumbbells are close together above your chest.
Pressing phase: Press the dumbbells back up to the starting position, focusing on squeezing your triceps. Keep your elbows facing outward.
Repeat to do 10 reps and 2 to 3 sets.
FAQs
What is the most effective dumbbell tricep workout?
The best way to strengthen and grow your triceps can vary from person to person, depending on your fitness level and goals. These dumbbell triceps exercises offer many benefits and variations to suit all fitness levels. Dumbbells are more accessible than barbells or weight machines, making these exercises great to do at home or in the gym.
What is the best exercise to hit all three tricep heads?
Triceps extensions, tricep kickbacks, and variations of these exercises target all three tricep heads. Tricep kickbacks are the best dumbbell exercise to get results according to a study conducted by the American Council on Exercise. I recommend picking at least three exercises from this list to incorporate into your upper body strength training routine.
Can you grow triceps with dumbbells?
Yes, you can grow your triceps with dumbbells. Try these 10 best dumbbell tricep exercises to strengthen your upper arms in the tricep area. Add some biceps exercises to complete your upper arm workout.
What are your favorite triceps exercises? Tag @Runstreet on Instagram to share your workouts so we can cheer you on. If you need a personalized training plan to meet your fitness goals, head to the Runstreet Training Center. Happy lifting to you!
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Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
