Good Tricep Exercises With Dumbbells 2023

Tricep Exercises With Dumbbells
Hello everyone, Top Fitness Team is here. This article will tell you about The Tricep Exercises With Dumbbells.


The triceps muscle, located on the back of the upper arm, plays a pivotal role in arm strength and aesthetics. Training them effectively is essential for anyone seeking a toned upper body. 

Dumbbells are an excellent tool for this aim, offering versatility in exercise variety and intensity.

Anatomy of the Tricep

The triceps muscle is uniquely designed with three heads. The long, medial, and lateral. Together, these heads allow your elbow joint to extend, which means straightening the arm. 

Understanding the complexness of the triceps and how each head operates is pivotal for providing a complete tricep workout.

Tricep Exercises With Dumbbells Performing Benefits

Tricep exercises with dumbbells benefit those seeking enhanced arm strength and aesthetics. Using dumbbells provides a balanced workout, targeting all three heads of the triceps. 

This versatility in movement promotes muscle symmetry and reduces the risk of injury. Moreover, the adaptability of dumbbell weights allows for advanced overload, enabling continued muscle growth and strength gains.

Tricep Exercises With Dumbbells Performing Benefits

Dumbbell Selection

When choosing dumbbells, always prioritize form over weight. It is advisable to start with a weight where you can maintain a 90-degree angle comfortably and gain from there. 

It ensures that your triceps get the optimal range of motion without undue strain.

Tricep Exercises with Dumbbells

Dumbbell Skull Crushers:

Lie balanced with a dumbbell in one hand.

Lower weights to the sides of the forehead and elbows at 90 degrees.

Push weights back up, engaging triceps.

Dumbbell Overhead Tricep Extension:

Hold dumbbells overhead.

Bend elbows to 45 degrees, lowering weights behind the head.

Push weights back up.

Dumbbell Kickbacks:

Hinge slightly at hips with a dumbbell in each hand.

Bend elbows close to the body at 90 degrees.

Straighten arms, engaging triceps.

Dumbbell Tricep Press (Close Grip Chest Press):

Lie flat and hold dumbbells close together above the chest.

Lower dumbbells, targeting the medial tricep head.

Press the dumbbells back up.

Single-arm Dumbbell Overhead Extension:

Hold one dumbbell overhead with one hand.

Bend elbow, lowering weight behind head.

Straighten your arm back up.

How to Perform Dumbbells Tricep Exercises for Beginners

Are you embarking on a journey to support your triceps with dumbbells? For beginners, understanding the basics is essential. Here’s a step-by-step guide, and I provide a video at the end of the points.

  • Choose the appropriate dumbbell weight.
  • Maintain proper elbow positioning.
  • Focus on controlled movements.
  • Provide a full range of motion.
  • Prioritize tricep muscle engagement.
  • Gradually increase exercise intensity.

Tricep Exercises With dumbbells at home

Performing tricep exercises with dumbbells at home is both suitable and practical. You can use minimal tools to engage all three tricep heads in your living space. 

Dumbbell kickbacks, overhead extensions, and skull crushers are perfect examples. These exercises allow for a complete at-home tricep workout without needing a gym.

Tricep Exercises With dumbbells, No bench

Tricep exercises with dumbbells sometimes require a bench. One can effectively target the triceps without additional equipment using standing or floor-based movements. 

Standing overhead tricep extensions or kickbacks can be performed comfortably without a bench. Adapting to these methods provides a versatile tricep workout, even in limited spaces or with minimal equipment.

Tips for Effective Tricep Training

For optimal tricep growth, maintain full ranges of motion in every exercise. It ensures that all heads of the triceps are engaged enough. 

Also, it is essential to balance strength training with flexibility exercises and to give your muscles good rest and recovery.

Incorporating Tricep Exercises into Your Routine

A standard recommendation includes 3-4 sets of 10-15 reps for each exercise, which can vary based on individual goals. Combined with other upper body exercises, these dumbbell triceps activities can offer a complete arm workout. 

Research the 7 BEST DUMBBELL TRICEPS EXERCISES FOR MASS & STRENGTH for more detailed movements.

Pros & Cons


  • Targets all tricep heads
  • Suitable for home workouts
  • Offers workout intensity variation
  • Promotes muscle symmetry development
  • Improves overall arm strength


  • Risk of incorrect form
  • Potential for overtraining muscles
  • Limited to a dumbbell weight
  • Requires proper technique knowledge
  • Might need spotting help


Incorporating dumbbell exercises for your triceps allows you to target all three heads of the muscle, leading to a well-toned and more muscular upper arm. With the versatility of dumbbells, you can tailor your tricep workout to your unique fitness needs.

My Final Thoughts

Gaining toned triceps is about something other than lifting the most serious weights but understanding the muscle and working through its full range. 

Always prioritize form and safety in no time. You will see and feel the difference in your upper arms. The Tricep Pushdown Machine Benefits & Proper Usage is instructive for those looking to improve their triceps workout with machines.

Note: Always consult a fitness professional before starting any new exercise regimen.


Q: What tricep exercise is most effective with dumbbells?

Ans: Dumbbell skull crushers help isolate and support the triceps.

Q: How can I build my triceps with dumbbells?

Ans: Include a mix of exercises like dumbbell overhead tricep extensions, kickbacks, and close-grip chest presses to target all three heads of the triceps.

Q: What is the very best tricep exercise?

Ans: While individual preferences vary, the close-grip bench press is often considered one of the best overall tricep exercises for mass and strength.

Q: Should I do three tricep exercises?

Ans: Yes, performing three varied tricep exercises provides you entirely target all three heads of the triceps for balanced development.

Q: How do you grow triceps fast?

Ans: Prioritize compound movements, maintain advanced overload, provide adequate protein intake, and allow sufficient recovery time between workouts.


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