Strengthening the triceps is key to improving overall arm strength and definition. They are prime movers in many tricep workouts and daily activities involving lifting, pulling, and carrying. They also contribute to achieving aesthetically pleasing and sculpted upper arms. 

In this article, we discuss 12 dumbbell tricep exercises for increasing tricep strength and muscle hypertrophy. They only require dumbbells making them an accessible and versatile option while being effective for targeted tricep isolation and development. They are also easily modifiable to fit any workout goal and fitness level.

Read on for all the guidance you need to program these dumbbell triceps exercises into your routine for optimal results.

Top 12 Dumbbell Tricep Exercises

The following dumbbell workouts for the triceps provide an accessible and effective stimulus to isolate and strengthen your triceps. You can perform them as listed or in the order of your preference.

Dumbbell Skull Crusher

How To Do

1. To set up, sit on one end of a bench with your legs on either side. Hold a pair of dumbbells on your thighs with a neutral grip (Palms facing each other).
2. Lie back with your head near the edge of the bench. Press the dumbbells above your chest and face your palms toward each other. 
3. Bend your elbows and slowly lower the dumbbells past the top of your head. 
4. Straighten your arm toward the sky and squeeze your triceps.
5. Repeat steps 3 and 4 until you’ve completed the optimal number of repetitions.

Dumbbell Overhead Tricep Extension

How To Do

1. Set up a padded bench in a suitable gym area. Adjust the back pad to a vertical position at 90 degrees. 
2. Take an appropriate dumbbell and place it at the front of the bench. While keeping a neutral back, pick up the dumbbell and sit against the back pad.
3. With the dumbbell heads facing vertically, grasp it with both hands. Both palms should be facing inwards, using a double overhand grip.
4. Take a deep breath in and engage your core. Bring the dumbbell above your shoulders until it’s directly above your head. Your arms should be extended with a slight bend in your elbows.  
5. Lower the dumbbell down by flexing your elbows. Keep your arms tucked in near your ears and your elbows in the same position. 
6. Pause briefly as your hands reach neck height. Extend your elbows to bring the dumbbell back to the starting position, breathing out at the same time.

Dumbbell Standing Overhead Tricep Extension

How To Do

1. Start by standing with your feet shoulder-width apart to aid your balance.
2. Hold a dumbbell with both hands. Your palms should face the underside of the top-weight plate, and your thumbs should be wrapped around the handle.
3. Lift the dumbbell over your head until your arms are fully extended. The outside edge of the top weight should be pointing up. 
4. Keep your elbows close to your head with your upper arms perpendicular to the floor.
5. Begin lowering the dumbbell slowly behind your head by bending the elbows. Keep your upper arms stationary and tucked close to your ears.
6. As you lower the weight, exhale out of your nose.
7. Continue lowering until your forearms touch your biceps or you feel a good stretch in your triceps.
8. As you breathe in, press the dumbbell back up to the starting position by extending your elbows. Focus on using only your triceps to lift the weight.
9. Do not lock your elbows at the top of the movement to maintain tension on the triceps.
10. Repeat as necessary.

Dumbbell Single-Arm Tricep Extension

How To Do

1. Select a dumbbell with the appropriate weight for your fitness level and goals.  
2. Sit on the end of a flat bench with your feet firmly planted on the ground.
3. Hold the dumbbell in your right hand with your left hand on your left hip, keeping your torso steady. 
4. Raise the arm holding the dumbbell and bend it until your elbow is flexed at 90 degrees. Your upper arm should be beside your ear, with the dumbbell behind your head.
5. Inhale and engage your core.
6. Exhale to straighten the arm with the dumbbell over your head until your elbow is fully lengthened. Hold at the top for a count, focusing on squeezing the triceps.
7. Inhale as you slowly bend your elbow to lower your hand back to the starting position, keeping the upper arm stationary. Continue for the desired number of reps for the set.
8. Switch hands and repeat the movement on the left side.

Dumbbell Close-Grip Press

How To Do

1. Set up a flat bench for the exercise. 
2. Grab two dumbbells.
3. Lie down on your back on the bench with your feet flat on the floor.
4. Hold the dumbbells in a neutral grip at your chest, with palms facing each other. 
5. Inhale and engage the abdominal muscles to protect the spine.
6. Crush the dumbbells together and drive them up to the ceiling. 
7. Stop when both arms are fully extended. 
8. Slowly return to the starting position.
9. When the dumbbells touch your chest, repeat the movement for desired reps and sets.

Tricep Dumbbell Kickback

How To Do

1. Snag a flat bench and one dumbbell for the tricep dumbbell kickback exercise.
2. Stand on the left side of the bench.
3. Place your right knee under the hip and your right hand under the shoulder on the bench for balance. 
4. Maintain a neutral spine and straight back. 
5. Hold the dumbbell in your left hand using a neutral grip with your palm facing you. 
6. Tuck your left arm to your side.
7. Bend at the elbow to form a 90-degree angle with the forearm and upper arm. This will be the starting position.
8. Restrict movement so that only the forearm and dumbbell move. Keep the elbow tucked to your side throughout the exercise.
9. Drive the dumbbell behind you until the left arm is completely extended.
10. Pause and squeeze the triceps.
11. Slowly lower to return to the starting position.

Dumbbell Standing Single-Arm Tricep Kickback

How To Do

1. Stand with your feet in a split stance, one foot forward and the other back.
2. Hold a dumbbell in one hand, palm facing inward.
3. Place your non-working hand on your front thigh to stabilize yourself.
4. Bend your knees slightly and hinge forward at the hips. Keep your back neutral.
5. Engage your core to help you stay stable during the exercise.
6. Start with your working arm bent at 90 degrees, with your upper arm parallel to the floor.
7. Exhale and extend your working arm back, keeping your elbow close to your body.
8. Straighten your arm fully, squeezing your tricep at the top of the movement and pausing for a few seconds.
9. Inhale and slowly return to the starting position with control.
10. Perform the number of repetitions outlined in the table below based on your goal, then switch sides and repeat.

Dumbbell Tate Press

How To Do

1. Start seated with a dumbbell in each hand, resting on your thighs.
2. Then, lean back to lay on the bench. As you lean back, lift your thighs slightly to help you move the dumbbells to the starting position.
3. At this point, you should be lying on the bench with your arms completely straight. The dumbbells should be directly above your chest.
4. Engage your core to bring a slight arch into your back. Retract (draw back) your shoulder blades and firmly press your upper back into the bench. Firmly plant both of your feet.
5. As you exhale, push your elbows out as you bring the inner plate down towards your chest.
6. After touching your chest with the weight, inhale as you straighten your arms to return to the starting position.

Decline Dumbbell Tricep Extension

How To Do

1. Adjust a decline bench so your head will end up lower than your legs. Sit on the seat with dumbbells resting on your thighs.
2. Hook your feet under the leg roller to stop you from sliding down the bench.
3. Carefully lie back, bringing the weights up as you recline.
4. Extend your arms up, holding dumbbells directly above your face.
5. Inhale and bend your elbows, lowering the weights towards the top of your head. Stop at a 45-degree angle.
6. Push the dumbbells back up using your triceps. Exhale as you straighten your arms.

Dumbbell Floor Press

How To Do

1. Set up next to a mat or suitable padded space. Lay on the floor with a pair of dumbbells next to your sides. Your back should be firmly against the mat.
2. Grasp a pair of dumbbells using a double overhand grip. Lift them so that your arms are at right angles with your upper arms against the floor.
3. Ensure your arms are directly out to your sides. This is the correct starting position.
4. Inhale and engage your core. Exhale and press the dumbbells up using your chest. Extend your elbows as you bring the dumbbells together.
5. Pause briefly at the top position. Inhale and lower the dumbbells back to the starting position under control.

Dumbbell Squeeze Bench Press

How To Do

1. Lie on a flat bench with a dumbbell in each hand, resting them on your thighs.
2. Use your thighs to lift the dumbbells into position above your chest. Your palms should face each other in a neutral grip.
3. Bring the dumbbells together so they’re touching, keeping them in line with the center of your chest. This is your starting position.
4. Engage your core and retract your shoulder blades, pressing your upper back into the bench for stability.
5. Squeeze the dumbbells together as hard as you can throughout the movement.
6. Slowly lower the dumbbells toward your chest while maintaining the squeeze, keeping your elbows close to your sides.
7. Once the dumbbells lightly touch your chest, pause, then exhale as you press them back up to the starting position.
8. Maintain tension in your chest and triceps at the top of the movement before starting the next rep.

Dumbbell Push-Up & Renegade Row

How To Do

1. Place two dumbbells on the floor shoulder-width apart, ensuring they are stable and parallel.
2. Start in a high plank position, gripping the dumbbells firmly with your hands. Keep your body in a straight line from head to heels, with your core engaged.
3. Perform a push-up by lowering your chest toward the floor while keeping your elbows close to your body.
4. Push back up to the starting plank position.
5. Once stable, perform a renegade row: pull one dumbbell toward your hip, keeping your elbow close to your side and your body square to the floor.
6. Lower the dumbbell back to the floor with control.
7. Repeat the row with the other arm.
8. Keep your core braced and avoid excessive twisting as you alternate rows.
9. Perform the movement in a controlled manner for the desired number of reps.

Anatomy And Function Of The Triceps

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

The triceps brachii are a large muscle group on the posterior (back) side of the upper arm. They are located between your shoulders and forearms. They consist of three heads — the long, medial, and lateral heads. 

The primary function of the triceps is extending the elbow, making them essential for upper body strength and functional activities. They also support shoulder and elbow stability in many upper-body functional activities involving lifting, carrying, and pushing.

Medial Head

The medial tricep head originates from the back of the humerus (upper arm bone). It inserts at the olecranon process (point on the elbow). Due to its position, any exercise that moves the elbow from a fully flexed to an extended position will properly engage it. 

As it crosses only the elbow joint, its sole function is to perform elbow extension. When no resistance is present, it acts as the primary elbow extensor. It’s also the only head that can contract independently.

Lateral Head

The lateral tricep head also originates from the back of the humerus. It also inserts at the olecranon process. Compared to the medial head, the lateral head is positioned on the outside of the arm.

Like the medial head, the lateral tricep head’s sole function is to perform elbow extension. While it’s the strongest elbow extensor, it’s only engaged when resistance is present.

Long Head

The long tricep head is biarticular, meaning it acts on two joints. It originates from the scapula and inserts at the olecranon process. Due to the different positions, it’s more engaged when using overhead tricep exercises.

Like the medial and lateral heads, it is heavily involved in elbow extension. As it crosses the shoulder joint, it also performs some additional roles. It helps our latissimus dorsi (lat) and pectoralis major (chest) muscles to adduct. This happens when we bring our arms into our bodies. 

It’s also involved in shoulder extension and shoulder stabilization.

Benefits Of Training Triceps With Dumbbells

The following are some of the best benefits to achieve when training with tricep dumbbell exercises.

• Targeted tricep isolation for increased muscle development.
• Enhanced range of motion for improving flexibility and muscle activation potential.
• Balanced muscle development through the ability to work each arm individually.
• Improved focus on stabilization which can benefit joint health and functional strength.
• Greater convenience and accessibility compared to barbells or machines.

Training Tips For Building Triceps

The following are some beneficial tips to consider when training your triceps. They will help maximize your routine for greater strength gains and muscle development.

Key Techniques For Triceps Training

Below are some valuable techniques to incorporate into your triceps training routine:

• Move the elbow through the full range of motion during each movement to isolate and fatigue the triceps. This is especially important during compound movements to prevent larger muscles like the chest from taking over.
• Try using different shoulder positions to facilitate more comprehensive muscle development.
• Using alternating techniques like constant tension, partial reps, and supersets to boost growth. Supersets are combinations of multiple movements with limited rest to enhance muscle fatigue and growth. However, ensure to program these methods strategically to maintain a balanced plan.

Variation Strategy

• Use a variety of tricep exercises to stimulate growth and prevent overuse injuries. This ensures you target different muscles evenly for balanced development and symmetry.
• Try alternating the exercises we’ve discussed each week for a varied stimulus. This helps prevent training plateaus which occur when your muscles are not challenged enough for continued progress and strength gains.

How To Target Different Triceps Heads

Dumbbells are effective for training the different tricep heads. By changing up your grip and/or angle you vary the stimulus, engaging different muscles. Below are some suggestions to maximize your practice using the exercises we’ve discussed:

• Triceps Long Head: Use overhead extension movements to increase focus on the triceps long head. This is the largest tricep muscle, located at the back of your arm, and sits closest to your torso. Effective examples include overhead dumbbell tricep extensions or dumbbell skull crushers.
• Triceps Lateral Head: Use pushing movements that focus on the outer part of the triceps to target the triceps lateral head. Some good options include dumbbell kickbacks or the dumbbell Tate press.
• Triceps Medial Head: this is the innermost tricep muscle. It is maximally activated using pushing movements while keeping your elbows close to your side. Dumbbell skull crushers and the close-grip dumbbell bench press are some suggested exercises to target this muscle. 

During each exercise, it is important to focus on squeezing the part of the muscle you are aiming to strengthen. This helps maximize activation for the best results.

Optimal Training Volume

In the early stages of your training, pressing movements—like bench presses and overhead presses—handle much of the workload for tricep development. For beginners, both growth and maintenance can be achieved with 4-6 direct sets of tricep work per week, as pressing exercises already provide significant stimulus. As you progress, more targeted tricep work becomes essential. Most intermediate to advanced trainees will need 8-12 direct sets per week to continue seeing growth. For those looking to push their limits, some may require as much as 16-20 direct sets weekly.

Start with the lower end of this range to build strength and endurance. If you hit a plateau or feel you’re recovering well, gradually add more sets and reps to continue progressing.

Recommended Intensity And Rep Ranges

The correct loading recommendations will depend on your fitness level and experience. In the guide below, your one repetition maximum (1RM) refers to the maximum weight you can lift for one repetition. This can be carried out with the help of a personal trainer if needed.

• Strength Training — 80%–100% of your 1RM.
• Hypertrophy Training — 60%–80% of your 1RM.
• Endurance Training — 40%–60% of your 1RM.
• Power Training — 80%–100% of your 1RM.

Training Frequency 

Your recommended training frequency depends again on your goals and fitness level. Those aiming for muscle hypertrophy should train more frequently than those who simply want to improve general fitness. Below are a few recommendations based on differing fitness goals:

• Strength And Functional Fitness: Program tricep-focused workouts two times a week into your full-body or upper-body split.
• Muscle Hypertrophy: Program tricep-focused workouts 2–3 times a week into your push day of a push-pull-legs or upper-body split. Focus on heavier weights and fewer reps for fatiguing the muscles.
• Endurance Training: Program tricep-focused workouts 3–4 times a week using lighter weights and higher repetitions. They can be scheduled into a functional full-body or upper-body routine.

Conclusion

Your triceps are crucial for many daily tasks and lifting exercises. Strengthening them maximizes upper-body functional performance and joint flexibility. It also helps reduce potential for injuries related to muscle fatigue and improves muscle imbalances.

Using dumbbells to train the triceps through isolated resistance provides a strategic, targeted approach for your upper body routine. They are effective, accessible, and versatile to be used for a variety of goals and fitness programs.