How to train the triceps with dumbbells?

The triceps are a small muscle that we always end up training in the same way. To add a bit of variety to your workout, we've rounded up all the dumbbell triceps exercises you can do, so you can train them from all angles.

We will no longer have to waste time waiting for a pulley machine, with these exercises and a pair of dumbbells we will be significantly challenging our arms.

Why choose dumbbells?

There are many triceps exercises that can be done and some of the best are those that are done with dumbbells. Dumbbells create "equal playing field" for the left and right sides and help build equal strength and a nice symmetrical aesthetic in your upper arms.

Also, it's great to have variety in training and use a lot of machines and materials. But that's not to say that we can't do a full dumbbell triceps workout exclusively. If that's all we have access to, we shouldn't worry.

These dumbbell triceps workouts should make us feel like we trained hard. All we have to do is implement some of these exercises by integrating them into the training routine, in an intelligent way.

Dumbbell Triceps Workout

Although there are many triceps exercises that use a variety of equipment and machines, the following only require dumbbells. This makes them very accessible, as they can be performed from the comfort of a home gym.

Triceps kick

After diamond pushups, the next best triceps exercise is the triceps kickback. For this exercise, you need one or two dumbbells, plus a weight bench or other surface for support.

1. Hold the dumbbell in your left hand.
2. Bend your right knee; place it on the bench, then pivot forward from the hips and use your right arm on the bench to support your body. Try to keep your back flat like a shelf, not rounded forward like an upside down bowl.
3. Imagine that your left elbow is pinned against the side of your body as you straighten your left arm, raising the dumbbell until your arm is horizontal to the ground.
4. Bend your elbow, lowering the dumbbell but keeping your elbow close to your body.
5. Once you've completed a full set of triceps pushdowns with your left arm, shift the weight to your right hand, place your left knee and left hand on the bench, and work the other side of your body.

Lying Triceps Kickback

Incline kicks are excellent for working the long muscles of the head of the triceps and can be done with both arms. We'll need a bench raised at a 45 degree angle for more tension.

1. We must lie face down on the bench holding both dumbbells with the upper part of the arms in line with the torso.
2. The elbows should be relaxed in the starting position and we will slowly extend the forearms until they are straight.
3. We will maintain this position for one breath and slowly release the arms to the starting position.

We can do this exercise alternating arms if we wish, but the most effective way is to use both arms simultaneously.

Overhead Triceps Extension

This may be one of the best known exercises for the triceps with dumbbells. It's similar to a triceps pushup in that both exercises work both arms at once and also use the outside weight for resistance.

1. Sit on a weight bench or chair with a relatively low back. You can also do this exercise sitting on the bed or standing up.
2. Hold the inner plate at one end of the dumbbell with both hands, with the handle of the dumbbell passing between your thumbs and overlapping fingers.
3. Squeeze your abs to keep your torso stable as you raise the dumbbell overhead.
4. Keep your elbows close to your ears as you bend both arms, lowering the dumbbell behind your head.
5. Straighten your arms, pushing the dumbbell back.

Angled Overhead Extension

The angled single-arm overhead extension is also a two-exercise hybrid that uses the same arm angle as the incline dumbbell triceps kickback and the same movement as the overhead extension to get the maximum tension. However, we will be lying on the side on the incline bench instead of on the chest.

1. We will place the bench at a 45 degree angle and lie on our side.
2. We will hold the hammer grip with the arm straight and aligned with the torso.
3. We will slowly bend the forearm at the elbow at a 90 degree angle, hold for 1 or 2 breaths and extend the arms back to the starting position.

Lying Triceps Extension (Skull Cracker)

This exercise (known as a skull cracker) can also be performed as a one-arm exercise. Or try it while lying on a Swiss ball for a more challenging variation (get your core tight).

1. Lie on your back with your knees bent and your feet on the floor a few inches from your butt. Hold a dumbbell in each hand, arms extended straight up with elbows on shoulders and palms facing each other.
2. Bend your elbows to lower the dumbbells to either side of your head, visualizing your arms hooked over an invisible bar attached to your elbows.
3. Straighten your elbows to press the dumbbells back to the starting position.

gravity press

The gravity press is a unique exercise for the triceps since we are under constant tension between repetitions. We won't be doing a full extension or stretch, but we will be building strength and muscular endurance in the arms.

1. We will lie on a bench and hold both dumbbells directly over our shoulders while keeping our core contracted.
2. We will slowly bend the elbows until they are parallel to the ground and we will gradually extend the arms above the head, maintaining that parallel position.
3. Once we have extended our arms as far as we can, we will slowly bring them back to the starting position.

Side plank with triceps extension

1. Start in a side plank on your forearm, with your legs stacked on top of each other. If you prefer, you can support the bottom knee to make it less intense, but control the posture.
2. With a weight in your upper hand, raise your arm toward the ceiling with your palm facing forward. Bend the elbow and bring the weight to the head.
3. Stretch your arm, always keeping your elbow fixed.

Squeeze your core to keep your hips lifted and push away from your lower arm, maintaining ear-to-shoulder space.

Close grip bench press

1. Lie on your back on a bench and hold the dumbbells at your sides, just above your chest, palms facing each other.
2. Push the dumbbells up until your arms are close to fully extended and slowly lower them back after a short pause.
3. Breathe out as you push the dumbbells up and breathe out as you lower them.

JM press with dumbbells

The JM press is also unique in that it acts as a hybrid exercise using both the dumbbell close grip and gravity press movements.

1. We will lie on a bench and fully extend both arms, holding the dumbbells in an upright grip. We will slightly lower both dumbbells to an arm angle just above the shoulders.
2. We will slowly lower the elbows to the sides of the ribs and hold for one or two breaths. Little by little we will extend the arms to the starting position.

tate press

This is a unique and challenging exercise for the advanced lifter, triggering triceps development. This exercise looks weird. However, it is also very effective. It is not easy to perform, so it is recommended for more experienced lifters. The Tate Press is more like the Skull Crusher, but follows a horizontal position of the arms to the body, rather than a vertical position, as seen on the Skull Crusher.

1. We will assume the position as we would for a dumbbell bench press, lying on a bench with a dumbbell in each hand and arms fully extended over the chest.
2. We bend the elbows, moving the dumbbells in and down, towards the chest.
3. The dumbbells should touch the chest, but not rest on the chest, before lifting them until the arms are fully extended again.

We will squeeze the triceps well at the top while they are fully contracted before moving on to the next repetition.