Triceps Exercises with Dumbbells - Workouts and Tips

Triceps Dumbbell Exercises

tricep-dumbbell-exercise

Triceps are the muscles that make your arms look bigger and wider. If your goal is to build perfect arms then you should focus triceps exercises.

They are located in the back of the arm, which is the important muscle group. Many people mostly focus on biceps when it comes to increase arm size. Actually, building triceps are important, that help you get perfect looking arms.

Best Triceps Exercises with Dumbbells

1. Two-Arm Overhead Tricep Extension with Dumbbell

Equipment: Dumbbell

Difficulty: Beginner, Advance

Instructions: This exercise greatly targets your triceps (long head of the muscle) by flexing the elbow joint against resistance. You should try this exercise to build triceps. However, this exercise is suitable for both beginners and advance.

  • Stand up with your feet shoulder width-apart.
  • Grab a dumbbell with your both hand, keep your core tight and stand straight.
  • Lift the dumbbell until your hand fully extend and lower slowly behind your head.
  • Make sure don't spread your elbows when you lower the dumbbell.
  • Return to the initial position and repeat as many as you can.

Video tutorial:

2. Tricep Extension with one arm

Equipment: Dumbbell

Difficulty: Intermediate, Advance

Instructions: With single arm it slightly increases the difficulty of this exercise because all resistance comes to your single arm. Single arm tricep extension is great for maximizing the strength and size of your tricep.

  • Stand up and grab a dumbbell in your one hand, keep your core tight.
  • Raise a dumbbell until your hand fully extend and lower slowly behind your head.
  • Make sure your elbow make 90-degree angles when you lower the dumbbell.
  • After completing several reps, repeat with another hand.

Video tutorial:

3. Triceps Kickback with Dumbbell

Equipment: Dumbbell

Difficulty: Intermediate, Advance

Instructions: Triceps kickback effective and simple exercise that is good for developing your triceps. They are also help in increasing stability in your shoulders and arms, which are the most important muscles that help you, perform well while doing physical activity or sports such as swimming and running.

  • Grab a dumbbell in your hand with palms facing in toward each other, keeping your elbows bent and tucked.
  • Keep your core engaged and step forward one foot and bent it slightly.
  • The upper part of your body should be almost parallel to the floor.
  • Push the dumbbell back by extending your elbow.
  • Return your arms at starting position and repeat.

Video tutorial:

4. Seated Tricep Extension with both hands

Equipment: Dumbbell

Difficulty: Beginner, Advance

Instructions: The seated position makes this exercise more challenging and gives you effective tricep workout. This is also good for improving stability and strength in your upper body.

  • Seat down on a table and keep your back straight and tight.
  • Hold a dumbbell with your both hand and lift up until your hand fully extended, behind your head.
  • Lower slowly Make sure don't flair your elbows while lowering the dumbbell.
  • Return to the initial position and repeat as many as you can.

Video tutorial:

5. Skull Crushers on floor with dumbbells

Equipment: Dumbbell

Difficulty: Intermediate, Advance

Instructions: This exercise targets your tricep muscles with different angle which make this most effective tricep exercise.

  • Lie on a floor and hold dumbbell in both hands.
  • Lift up your hands until it fully extended but be careful while lifting the dumbbells.
  • Lower slowly toward your shoulders by bending your elbow and lift up to starting position.

Video tutorial:

6. Dumbbell Tricep Press (Close Grip Reverse Bench Press)

Equipment: Dumbbell

Difficulty: Intermediate, Advance

Instructions: This exercise is good for building strength and size in your upper body such as triceps, chest and shoulders.

  • Lie on a bench on your back, hold the dumbbells at the sides of your body and above your chest with palms facing towards each other.
  • Press the dumbbell up until your arms fully extended.
  • Lower slowly by bending your elbow to reverse direction.
  • Make sure you do them with proper form with correct feet placement and body position.

Video tutorial:

7. Push ups with Dumbbell

Equipment: Dumbbell

Difficulty: Intermediate, Advance

Instructions: It is a full body exercise that improve overall upper body strength, and muscle mass.

  • Arrange the dumbbells slightly wider than shoulder-width apart
  • Go to plank position and place your hands on dumbbells.
  • Complete one push up and then lift one dumbbell side of your chest to complete one pushup and dumbbell row.
  • Repeat with another arm.

Video tutorial:

Important Tips

Before beginning your triceps exercises with dumbbells you should follow these tips:

  • If you have any injury in your arms or shoulders then you should get any expert advice just to be in safe side.
  • Warm up properly because it allows increases blood circulation in your body which helps to improve your performance and lower the risk of injury.
  • Stay hydrated because it helps to regulate the internal temperature of the body, lubricate the joints and transport nutrients to give you energy for working out.
  • Don't lift heavy weight if you are a beginner because it could lead to injury. Make progress gradually step by step to keep yourself safe from injury.
  • After workout do some stretching because it eases your muscle pain and soreness also improves your flexibility.
  • And last important tip is, always perform your exercise with correct form, or get any expert advice if you are not sure about your form and techniques.

How many days, sets and reps: You can do this between 8 to 12 repetitions and 3-4 sets of each exercise twice a week to get fast result.

Can You Do this Tricep workout at home?

Of course all you need is just two dumbbells to do this workout. You don't have to go to gym for this, still you can get amazing results if you do this workout twice a week as every exercise target your triceps effectively.

Don't forget to read these articles:

1. Back Exercises with Dumbbells

2. How to Build Bigger Arms - Biceps and Triceps Size

3. 20 Best Way to get Six Pack Abs fast

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