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 nine 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.
6 Best Dumbbell Workouts For Triceps
This article describes the following 6 dumbbell tricep exercises to enhance your upper-body routine. They enhance a well-rounded workout to help you achieve your goals.
- Dumbbell Close-Grip Bench Press.
- Dumbbell Overhead Tricep Extension.
- Dumbbell Skull Crushers.
- Dumbbell Tate Press.
- Dumbbell Single Arm Tricep Extension.
- Dumbbell Tricep Kickback.
They can be customized and modified to fit various goals based on fitness level and experience.
Top 6 Dumbbell Exercises For Triceps
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 Close-Grip Bench Press
The traditional bench press is a popular foundational exercise for building strength and muscle in the upper body. It primarily targets the chest, shoulders, and triceps using a compound approach by engaging multiple muscles at once.
The dumbbell close-grip bench press varies from the traditional version using a narrower grip, therefore increasing tricep medial head activation. This makes it effective as part of medial head tricep exercises.
Studies show the triceps can reach 40%–50% of maximum activation during weighted tricep extension exercises. This gives us an idea of how hard the muscle works during this movement.
How To Do
- Start by sitting on a flat bench with a dumbbell in each hand, resting on your thighs. Your feet should be flat on the floor.
- Slowly lie back on the bench with your back flat. Ensure your shoulder blades are retracted (pulled back) to enhance stability.
- Position the dumbbells at the sides of your chest with your palms facing toward each other in a neutral grip. Your elbows should be close to your sides, flexed at a 45-degree angle.
- Take a deep breath and engage your core. Press the dumbbells upward until your arms are fully extended but not locked.
- Pause briefly at the top, maintaining tension in your triceps. Exhale and slowly lower the dumbbells back to the starting position, keeping the motion controlled and smooth.
- Repeat for the desired number of reps and sets.
Tips
- Start with a weight that you can easily control to help prevent injuries while you learn to perfect your form.
- Avoid using momentum to help you lift your weight. Use a lighter weight if you can’t maintain slow and controlled movements.
- When increasing weight, elicit support from a trainer at your gym to spot you for safety.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Overhead Tricep Extension
The dumbbell overhead tricep extension effectively isolates the triceps due to the resistance applied while in the overhead position. This creates a unique stimulus for activating the muscle.
The overhead stretching action increases muscle lengthening in the triceps. This stimulates muscle hypertrophy as you work them at their maximum length, increasing tension. The core is also engaged to maintain a stable, straight back which supports optimal posture.
How To Do
- Select a dumbbell with a weight that aligns with your goals and fitness level. Sit on an upright bench holding the dumbbell with your feet flat on the floor.
- Lift the dumbbell with both hands so you’re holding it behind your upper back and head. Your arms should be close to your ears, and your elbows bent upward as much as possible.
- Inhale and engage your core.
- Exhale and extend your arms straight toward the ceiling.
- Hold briefly at the top position, focusing on squeezing the triceps.
- Inhale and bend your elbows, lowering the dumbbell behind your head back to the starting position.
- Repeat for the desired number of reps and sets.
Tips
- Focus on bracing your core for the duration of the movement. If you feel your lower back starting to arch, decrease some of the weight.
- Control the descent of the dumbbell back to the starting position, avoiding swinging or using momentum.
- Do not flare the elbows to the sides as this strains the shoulder joints. Keep your elbows tucked into the side of your face.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Skull Crusher
Dumbbell skull crushers is one of the best dumbbell tricep exercises for building balanced muscle development and strength. It effectively activates all three tricep heads: the long head, medial head, and lateral head. The long head primarily activates during the upward extension and the other heads support elbow stability and grip strength.
This exercise supports shoulder and elbow joint stability. It also benefits performance in sports and activities that involve throwing and shoulder rotation such as tennis, powerlifting, and swimming.
How To Do
- Start by sitting on one end of a bench with your legs on either side. Hold a pair of dumbbells on either side with a neutral grip (palms facing inward).
- Lie back with your head near the edge of the bench.
- Inhale and engage your core.
- Press the dumbbells above your chest with your palms facing each other.
- Exhale as you bend your elbows and slowly lower the dumbbells past the top of your head.
- Hold for a count and focus on squeezing the triceps for maximum engagement.
- Extend your arms back up above your chest to the starting position.
- Repeat for the desired number of reps and sets.
Tips
- Start with tricep stretches or arm circles to loosen the muscles before starting the workout.
- If you feel elbow or shoulder pain at any point, stop immediately and consult with a physical therapist.
- Maintain control throughout the movement and avoid using momentum to lift or lower the dumbbells.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–8 |
| Hypertrophy | 3–6 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 1–3 | 1–3 (Explosive) |
Dumbbell Tate Press
The dumbbell Tate press is a variation of the traditional bench press that follows a unique range of motion. Instead of pushing straight up, you rotate the dumbbells outward during the upward extension phase. This rotation movement places additional focus on the triceps long head making it a beneficial addition to long head tricep exercises.
The dumbbell Tate press creates a unique and effective stimulus for a well-balanced upper-arm routine.
How To Do
- Select a dumbbell with the appropriate weight in each hand. Sit on a flat bench with your hands resting on your thighs.
- Lean back to lay on the bench with your back flat and feet on the ground.
- Lift your arms so you’re holding the dumbbells with an overhand grip directly above your chest. Your elbows should be flexed at more than 90 degrees.
- Engage your core and take a deep breath in.
- As you exhale, extend your elbows to slowly lift the dumbbells. Focus on squeezing your triceps and chest muscles throughout the movement.
- Continue until your arms are fully extended so the dumbbells are almost horizontal at the top of the movement. Hold this position for a count.
- Inhale to bend your elbows and return to the starting position.
- Repeat for the desired number of reps and sets.
Tips
- Avoid letting the weight rest fully on your chest at the bottom of the movement.
- As you lower the weight, focus on squeezing your triceps when flaring your elbows out to the sides. This maximizes tricep tension to facilitate growth.
- If you struggle with this movement on a flat bench, consider moving to an incline bench. This can make the movement easier if you have limited shoulder mobility.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Single Arm Tricep Extension
Dumbbell single-arm tricep extensions maximize tricep engagement by placing tension on the muscle in the overhead extended position. Additionally, the focus on each arm individually increases isolated muscle development for greater growth. This exercise is effective at targeting all three triceps heads: the lateral, medial, and long heads.
The exercise involves fully extending your arm upward while standing and gripping the dumbbell. In addition to activating the triceps, it requires core support to maintain stability and control.
How To Do
- Select a dumbbell with a weight that aligns with your goals and fitness level. Sit on a flat bench holding the dumbbell with your feet flat on the floor.
- Lift the dumbbell with one hand so you’re holding it behind your head. Your elbow should be bent upward as much as possible. Your other hand can be resting on your hip.
- Inhale and engage your core.
- Exhale and slowly extend your active arm upward while holding the dumbbell.
- Keep the elbow of your active arm steady, maintaining control.
- Perform the movement in a controlled manner, only moving your forearm to raise the dumbbell. Continue until your arm is fully extended and your tricep is contracted.
- Hold the position briefly, focusing on squeezing your triceps.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat for the desired reps for the set before switching hands.
- Continue for the intended number of sets on each side.
Tips
- Keep your upper arm stationary and your elbow stays close beside your head.
- Maintain a slight bend in your elbow at the top of the movement to avoid hyperextension and straining the joint.
- Start with a lighter weight initially until you can execute the movement with proper form.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Tricep Dumbbell Kickback
The tricep dumbbell kickback is one of several beneficial triceps dumbbell exercises targeting the triceps as primary movers. It elicits secondary activation from the wrist flexors and extensors for wrist stability and grip strength. It involves extending your arm behind you while holding a dumbbell and kneeling on a bench.
This exercise enhances tricep hypertrophy because the dumbbell places targeted tension on the triceps. Additionally, the wrist flexors and extensors engage to stabilize the wrist when pulling the dumbbell back.
How To Do
- Select a dumbbell that aligns with your fitness goals and experience. It should allow you to fully extend your elbow several times consecutively.
- Place one knee and the same side hand on the bench, slightly in front of the shoulder joint.
- Set your standing leg extended from your hip with your knee slightly bent.
- Rest your elbow of the active arm against your ribs with your back straight. Hold your elbow up to align with your back.
- Inhale and engage your core.
- Exhale as you pull the active arm with the dumbbell back toward your hip. Maintain stability in your back and elbow position throughout the movement.
- Hold at the end for a count, squeezing your triceps to maximize engagement.
- Slowly bring the arm back through to the starting position, maintaining control.
- Repeat for the desired number of reps and sets.
Tips
- Avoid twisting your upper body during the movement. Engage your core and lower back for stability.
- Focus on squeezing your triceps to activate the mind-muscle connection and maximize target muscle engagement.
- Keep your non-active hand flat on the bench for support throughout the movement.
- Keep the elbow of the working arm close to your side throughout the exercise.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Dumbbell Tricep Workout
The dumbbell tricep exercises we’ve listed can easily be incorporated into your Push-Pull-Leg workout routine.
By strategically adding these movements into your push days, you target the triceps effectively while balancing overall upper body strength.
We present two different routines for push workouts that utilize the tricep exercises above.
For the first workout, we’ve combined key movements designed to enhance both tricep strength and endurance.
The Dumbbell Close-Grip Bench Press plays a dual role here. By narrowing the grip, you focus on tricep activation while still involving your chest. This isn’t just about lifting heavy; it’s about precise muscle engagement.
Then, with the Dumbbell Tricep Kickback, you isolate the triceps entirely, which is critical for hitting the smaller stabilizing muscles. Each exercise complements the other, ensuring balanced tricep development.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Dumbbell Close-Grip Bench Press | 4 x 8–10 | 60 seconds |
| Dumbbell Shoulder Press | 4 x 10–12 | 60 seconds |
| Dumbbell Tricep Kickback | 3 x 12–15 | 60 seconds |
| Push-Ups | 3 x 12–15 | 60 seconds |
Shifting focus to mass-building, the second routine concentrates on engaging the triceps from various angles.
The Dumbbell Overhead Tricep Extension takes center stage here, targeting the long head of the tricep, which is key for overall size.
Meanwhile, the Dumbbell Tate Press works to challenge tricep stabilization and provide growth from a unique angle. Combining these tricep-specific exercises gives you an advantage when aiming to build both size and definition.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Dumbbell Overhead Tricep Extension | 4 x 8–10 | 60 seconds |
| Incline Dumbbell Press | 4 x 10–12 | 60 seconds |
| Dumbbell Tate Press | 3 x 10–12 | 60 seconds |
| Chest Dips | 3 x 10–15 | 60 seconds |
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.
Frequently Asked Questions
The exercises we’ve discussed are some of the best dumbbell exercises for triceps. Some to schedule into your next routine include the dumbbell close-grip bench press, dumbbell skull crushers, and tricep dumbbell kickbacks.
Some of these exercises discussed maximally activate one tricep head while others aim to target all three heads. The dumbbell skull crusher and dumbbell single-arm tricep extension successfully hit all three heads.
Yes, dumbbells are very effective for training the triceps by enabling isolated resistance and flexibility for a full range of motion. They are also very versatile and accessible for training in many different settings.
Loading recommendations based on your 1-repetition-maximum (1RM) for dumbbell tricep exercises depends on your fitness goals and experience. For strength or power, target 80%–100% of your 1RM. For hypertrophy, target 60%–80%. For endurance, target 40%–60%.
Elbow pain during dumbbell tricep exercises can arise due to improper form, inadequate warmup, or overuse. To avoid elbow pain during these exercises, keep your elbows tucked in and maintain controlled steady movements. Prioritize proper warmup and recovery between sessions.
Your triceps are key components to developing large, strong arms. Training them should be an integral part of your routine if your goal is to optimize your upper-body physique. The exercises discussed are great options for building bigger arms.
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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist
