The Best Workout for Triceps with Dumbbells

If you are looking to get toned arms, focusing on your triceps is the key! You can do this easily with dumbbells and this article will show you how. Reap the benefits of toned arms with the best exercises for triceps using dumbbells.

Quick facts: Best Workout For Triceps With Dumbbells

  • Strengthen your triceps with a tricep kickback–
  • Increase arm size using standing overhead tricep extensions–Verywellfit
  • Utilize close grip bench press for triceps–Muscle and Strength
  • Improve tricep mass with the lying triceps extension–
  • Maximize tricep development with the tricep pressdown–Shape Magazine


Dumbbell workouts are an effective way to develop strength in your triceps. The triceps are a group of three muscles located on the back of your upper arm. They help extend the elbow and act as stabilizers when you perform weight-bearing exercises such as pushups and planks. Working out with dumbbells is an excellent way to target all three heads of your triceps, as well as add variety, intensity, and challenge to your routine.

In this article, you’ll find some of the best tricep dumbbell exercises that will help you build strong and toned arms!

Benefits of Training Triceps with Dumbbells

Training triceps with dumbbells has some advantages compared to other types of exercises. Dumbbells provide a greater range of motion as well as allowing greater control over the weight used and the speed at which you perform the exercise. This is beneficial because it results in less stress on your joints and more stability.

Furthermore, dumbbells can be used in various positions and planes of motion so you can hit the triceps from different angles. This helps to target all three heads of the triceps for complete development.

By performing exercises such as skull crushers, overhead extensions, kickbacks and standing triceps press with dumbbells, you will activate all heads of the triceps muscle to achieve maximum strength, size and definition.

Exercise 1: Overhead Triceps Extension

The overhead triceps extension is an excellent exercise for targeting your triceps muscles with dumbbells. It works by extending the elbow joint and increasing the load on the triceps. Additionally, this exercise also helps to improve shoulder stability and build overall shoulder strength. Specifically, it helps to build tricep muscles and increase muscle mass.

Let’s take a closer look at how to perform this exercise:

Step-by-Step Guide

The overhead triceps extension is a great exercise to strengthen the triceps muscles while using dumbbells. It is important to focus on proper form in order to complete the exercise correctly and safely.

Begin by standing with your feet shoulder-width apart, and holding a dumbbell in each hand. With your arms at a 90-degree angle, extend both arms above your head and grip the dumbbells with an overhand grip. Keeping your elbows close together and your core engaged, slowly lower both arms back behind your head until you feel tension on the triceps.

For best results, ensure you keep tension throughout the movement from start to finish and do not let your elbows flare outwards while you lower them. Once you have reached the lowest point of the exercise hold for a count of two before pressing up to return to starting position and repeat for desired number of reps.


When it comes to working out the triceps, there are many variations of exercises that you can do with dumbbells. One variation is the Overhead Triceps Extension. To perform this exercise, stand with your feet slightly wider than shoulder width apart and hold a dumbbell in each hand. Using an overhand grip, your palms should be facing each other as you lift them up above your head. Keeping the arms straight and close together, slowly lower the dumbbells until they are just in front of your forehead. Make sure to keep your head neutral throughout the entire movement, and then extend the elbows back up to the starting position.

Another variation of this exercise is a Seated Triceps Extension, which requires sitting upright on a bench or chair with a dumbbell in each hand. Holding one arm out horizontally and using an overhand grip while keeping it close to your chest, bend at the elbow so that the weight is lowered behind you and then press back up to start position. Repeat this action for each arm and make sure to keep neutral spine posture throughout each rep!

Exercise 2: Triceps Kickback

The triceps kickback is an often overlooked exercise when it comes to building and strengthening triceps, but it should not be. This exercise works all three heads of the triceps simultaneously and targets the muscles on the backside of your upper arm. With the right form and a few tips, the triceps kickback can help you build strong and defined triceps when done with dumbbells.

Step-by-Step Guide

The Triceps Kickback is an effective exercise for strengthening and toning the triceps muscle. It can be performed with a set of dumbbells and is suitable for any fitness level. It’s important that you perform the exercise correctly to ensure you’re targeting the triceps properly and avoiding any possible injury.

To get started, stand in a comfortable posture with your feet shoulder width apart and your arms at your side holding the dumbbells with an overhand grip. Bend your knees slightly and use your core to stabilize yourself as you begin the movement.

Keeping your upper arm near your body, slowly extend through the elbow joint until the arm is straight behind you. Return back to starting position once full extension has been achieved. Aim for 8-12 repetitions per set, depending on your fitness level, to receive maximum benefit from this exercise.


There are several variations on the triceps kickback exercise that you can do depending on your fitness level and current strength. The basic version of the exercise is done standing with your knees slightly bent, a dumbbell in each hand, and your upper arms by your sides.

To make it easier, you can move to a kneeling position so that you don’t need to work against gravity as much. You can also start out with lighter weights if needed. Another option is to use a cable machine instead of dumbbells and add resistance while still keeping good form throughout the whole exercise.

For those looking for more of a challenge, you can:

  • Hold the movement at various points in time and really focus on building strength and developing muscle endurance.
  • Do the triceps kickback exercise one arm at time.
  • Perform them “smoothly” by going through all three phases in one continuous motion without any pauses.
  • Add additional weight or resistance to further increase intensity levels while performing this movement.

Exercise 3: Triceps Pushdown

The Triceps Pushdown is one of the most popular exercises for targeting the triceps muscles with dumbbells. It involves pushing the dumbbells down against resistance while keeping your upper arms close to your body and your elbows slightly bent. This exercise is effective for building strength and muscle size in the triceps, which can help you improve muscular endurance.

Let’s look at the key points to ensure a safe, effective exercise:

Step-by-Step Guide

Triceps Pushdown is an effective exercise for developing the triceps muscles, which are located on the back of the arms. It can be done using either a cable machine or dumbbells and it’s an excellent way to work these muscles in isolation.

To complete the exercise using dumbbells, follow these steps:

  1. Start by standing with your feet shoulder-width apart and hold a dumbbell in each hand. Keep your arms straight and extend them out to the sides of your body so they are parallel to the floor.
  2. Keeping your elbows stationary, lower both arms down towards your sides until they reach a 90 degree angle at the elbow joint or below.
  3. Pause for a few seconds before returning to start position by pushing the weights up towards their starting positions, keeping control of their weight throughout this whole phase of the lift.
  4. Repeat as desired for total sets/reps prescribed for this exercise before continuing with another tricep exercise or move onto another body part being worked in that session!


The successful completion of an effective triceps pushdown workout routine involves variations. Variations can be used to make the move more difficult, to increase the load, or to target different aspects of the muscle. Here are a few variations that you should try:

  1. Close-Grip Pushdowns: With a tight grip on the handle, keep your elbows close to your sides and push down with force. This variation targets the Triceps more directly than traditional Pushdowns.
  2. Overhand Grip Pushdowns: Gripping the handle with an overhand grip, perform the same movement as before but focus on squeezing at the bottom of each rep when your arms are fully extended.
  3. Single Arm Pushdowns: Choose a weight low enough so that you can still maintain control during this exercise and use only one arm to perform each pushdown rep; repeat on both sides for an even training effect throughout both arms.

Incorporating these variations into your routine will help challenge both beginner and advanced lifters alike while helping avoid plateaus in progress due to adaptation and boredom with training routines.

Exercise 4: Seated Triceps Press

The seated triceps press is one of the most effective exercises for targeting the triceps muscle with dumbbells. This move requires an upright torso and tight core, while your arms and elbows remain in a fixed position throughout the exercise. It provides an intense workout to the triceps and can help to improve overall strength, balance and posture.

Let’s take a closer look at how to do this exercise properly:

Step-by-Step Guide

The Seated Triceps Press is one of the most effective exercises for building triceps strength and size. It is an easy exercise to perform, but it takes some technique to get it right. Here is a step-by-step guide to the Seated Triceps Press:

  1. Begin by sitting on a chair or bench with your feet flat on the ground and your back straight.
  2. Grasp two dumbbells and raise them above your head so that your arms are bent behind you at a 90 degree angle, parallel to the floor with palms facing forward.
  3. Without changing the position of your elbows, press both dumbbells up towards the ceiling until they meet directly above your head. Pause for one second before lowering them back down to waist height in a slow and controlled motion.
  4. Repeat this eight times before taking a short break then repeating for another eight repetitions or as many as you feel comfortable with doing without overworking yourself or straining any muscles in your arms or shoulders.
  5. When finished with this exercise, rest briefly then move on to another triceps exercise such as Overhead Dumbbell Extensions or Skull Crushers before completing a full arm workout routine on both sides of the body!


There are several variations of the Seated Triceps Press that you can try with dumbbells. The most basic variation is to hold the dumbbells at your shoulders and press upwards until your arms are fully extended.

Other variations include:

  • alternating arms
  • using one hand at a time
  • using a barbell

You can also modify the exercise by doing half reps where you only lower halfway down before pressing back up. Additionally, you can add a pulse at the top of each rep to increase the intensity. To make it even more challenging, you can try throwing in some plyometric moves such as explosive movements or clapping push-ups. All of these variations will help build strength and muscle in your triceps.

Exercise 5: Triceps Dip

Triceps dips are a great exercise for targeting your triceps muscles and developing strength. They can be done with or without dumbbells, but using a dumbbell will provide added resistance and can help you build greater triceps strength. Let’s take a closer look at the triceps dip and how to do it correctly with a dumbbell.

Step-by-Step Guide

To perform an effective triceps dip with dumbbells, begin by sitting down on a bench or chair. Place two light Dumbbells on your lap, with your hands gripping each handle. Engage your core and draw your shoulders back. Sitting up tall, slowly lower yourself towards the floor until your upper arms are parallel with the ground. As you lower yourself, keep your elbows tucked close to your body.

When you have reached the bottom of the range of motion, pause and press through your palms while pushing yourself back up to the starting position. Make sure to keep control throughout the entire movement, and emphasize proper form. You may need to adjust the weight of Dumbbells accordingly depending on your fitness level.

Once you have completed one rep, rest for a few seconds before repeating again for 2-3 sets of 8-12 reps each. This exercise is great for targeting triceps muscles in a safe way – so make sure to use good form when performing this exercise!


When it comes to triceps exercises with dumbbells, the variations are endless. The classic triceps dip is a great exercise to start with, but don’t limit yourself! Here are three variations of the exercise that will challenge your muscles in different ways:

  1. Weighted Triceps Dip: If you’re looking to add more intensity to your triceps workout, try adding weight by holding a dumbbell between your feet when performing the dip. This makes the exercise more challenging and will help you get stronger faster.
  2. Close Grip Triceps Dip: This variation requires you to use a narrower grip when performing the dip. This requires more stabilizing muscles in order to perform the exercise properly, making it even more intense than a standard dip.
  3. Negative Triceps Dip: To emphasize form and build strength, try slowing down and emphasizing the lowering phase of this exercise by taking five seconds or longer on each rep as you lower yourself down into the dip position rather than simply dropping down quickly as most people do without giving much thought to form or control of their movements.


Overall, the best workout for triceps with dumbbells consists of a combination of exercises that work the three heads of the triceps muscle and challenge it using heavy weights. This workout should involve exercises like overhead tricep extensions, single arm bent-over rows, skull crushers, and kickbacks.

Once you have mastered these exercises and understand how to perform them safely and effectively, you can progress them over time by increasing the weight or adding more sets or reps. With consistent practice and dedication to proper form, you can build strong and well-defined triceps with this ideal workout plan.

FAQs about: Best Workout For Triceps With Dumbbells

Q: What are some of the best triceps exercises to do with dumbbells?

A: Some of the best triceps exercises to do with dumbbells include triceps kickbacks, triceps overhead extensions, lying triceps extensions, and triceps dips.

Q: How often should I do triceps exercises with dumbbells?

A: How often you should do triceps exercises with dumbbells depends on your fitness goals. If your goal is to improve strength and muscle mass, then you should do triceps exercises with dumbbells at least twice a week.

Q: How many sets and reps should I do for triceps exercises with dumbbells?

A: How many sets and reps you should do for triceps exercises with dumbbells depends on your fitness goals. If your goal is to improve strength and muscle mass, then you should do 3-4 sets of 8-12 reps for each exercise.

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