If you want bigger, stronger arms, dumbbell triceps workouts are one of the best ways to get there.
Most people focus too much on biceps and forget that the triceps make up two-thirds of your upper arm! Probably because your biceps are easier to see in the mirror.
So if you want your arms to grow, your triceps are a great place to start! There are so many ways to train them, but dumbbells are one of my favorite ways to do it.
You can take dumbbells anywhere you need to, and they're so versatile. Heck, you could even do tricep workouts with dumbbells at home if you really wanted to.
In this guide, I'll walk you through the best triceps workouts with dumbbells. We'll also talk about why they matter and how to do them safely and effectively.
Let's start with what the triceps actually are.
In This Article:
• What Are the Triceps?
• Why Train Your Triceps?
• 10 Best Triceps Workouts with Dumbbells
• Common Triceps Training Mistakes to Avoid
• Examples of Dumbbell Triceps Workouts
• Frequently Asked Questions about Triceps Exercises with Dumbbells
• Final Thoughts on Dumbbell Triceps Workouts
What Are the Triceps?
Your triceps brachii, or just "triceps," are a group of three muscles on the back of your upper arm. "Tri" means three, and here's what those three heads are:
Long Head
Runs from your shoulder to your elbow. This is the biggest part and the most important for arm size.
Lateral Head
This is the outer part that gives your triceps that defined, horseshoe look.
Medial Head
Lies deeper and helps with elbow stability and movement.
All three heads work together to do one main thing: extend your elbow. In simpler terms, your triceps help to straighten your arm.
Why Train Your Triceps?
Training your triceps isn't just for looks. It plays a key role in your strength and overall upper body performance. Here's what strong triceps help with:
Bigger Arms
Like I said, your triceps are two-thirds of your upper arm size. The bigger your triceps are, the bigger your arms are.
Stronger Pressing Movements
Bench press, shoulder press, push-ups ... all of these exercises rely heavily on your triceps. Stronger triceps can help you press more weight in every one of those exercises.
Balanced Arm Strength
If your biceps overpower your triceps, you risk joint pain and injury. It's important to train both sides of your arms effectively.
So whether you're going for size, strength, or balance, your triceps need their time in the gym!
10 Best Triceps Workouts With Dumbbells
You don't need fancy machines to train your triceps. Just grab a pair of dumbbells and try these triceps exercises with dumbbells:
Close-Grip Dumbbell Bench Press
1. Lie flat on a bench with dumbbells held close together at your chest.
2. Press the weights together, then press them up while focusing on squeezing your triceps.
3. Squeeze your triceps hard at the top, then slowly return back to the starting position.
4. Repeat for reps.
Tip: Keep your elbows close to your sides to hit the triceps harder.
Dumbbell Skull Crushers
1. Lie flat on a bench, and hold the dumbbells in a neutral grip above your chest. Your palms should face each other.
2. Bend your elbows to lower the weights near your forehead. Make sure to keep your elbows in the same place as you bend them.
3. As the dumbbells get close to your head, squeeze your triceps to straighten your arms back out.
4. Squeeze your triceps for a second at the top, then repeat for reps.
Tip: Keep your upper arms vertical throughout the entire movement. Only your forearms and hands should move.
Bent-Over Tricep Kickbacks
1. Grab a pair of dumbbells and hinge at your hips. Your back should be parallel to the ground.
2. Raise your elbows until they're level with your torso, and pinch your elbows to your sides.
3. Keeping your elbows stable, use your triceps to pull the dumbbells back and straighten your arms. Your arms should now be parallel to the ground.
4. Squeeze your triceps hard at the top for a second, then slowly lower back to the starting position.
5. Repeat this for reps.
Tip: Don't swing the weights. Do it slowly and with control for maximum effectiveness.
JM Press With Dumbbells
1. Lie on a bench and press a pair of dumbbells over your chest.
2. At the same time, lower your elbows and your hands so that the dumbbells drop in a straight line to your shoulders. Your forearms will not stay vertical, and should lean back as you lower the dumbbells.
3. At the bottom, your elbows should be fully bent and your upper arms parallel with your body.
4. Squeeze your triceps to press the weight back up to the starting position. Rather than a bench press, this will feel more like a triceps extension.
5. Squeeze your triceps at the top for a second, then repeat for reps.
Tip: It's a mix between a press and a skull crusher. Perform this thinking of it like a skull crusher that you're not bringing to your head. Instead, you're bringing it down to your shoulders and not locking your elbows in place.
Single-Arm Overhead Tricep Extension
One thing I love about overhead triceps exercises is that they're awesome for muscle growth (1)!
1. Sit on a bench set at a 90-degree angle, and raise one dumbbell overhead.
2. Lower the weight behind your head, keeping your upper arm and elbow locked in place. Lower until your elbow is fully flexed.
3. Squeeze your tricep to extend your arm back to the starting position.
4. Squeeze your tricep hard at the top for a second, then repeat for an equal number of reps on both arms.
Tip: Go slow and use a weight you can control. Using momentum won't help you build more muscle or strength.
Tate Press
1. Lie back on a bench with dumbbells held over your chest. Your palms should both face toward your feet with the dumbbells pressed against each other.
2. Allow your elbows to point outward, and keep the dumbbells touching throughout the entire exercise.
3. Lower the dumbbells toward your chest as your elbows bend out to your sides. When they reach your chest, the dumbbells should be vertical and still touching each other.
4. Use your triceps to extend both elbows back to the starting position while still maintaining contact between the dumbbells.
5. Squeeze your triceps for a second at the top, then repeat for reps.
Tip: Focus on your triceps doing the work. It will feel like doing a sideways triceps extension over your chest.
Dumbbell Floor Press
1. Lie on the floor with dumbbells held above your chest, and your upper arms flat on the ground.
2. Use your chest and triceps to press the weight over your chest until your elbows are straight.
3. Squeeze your chest and triceps for a second at the top, then slowly lower back to the starting position.
4. Repeat this for reps.
Tip: If your focus is on your triceps, keep your elbows close to your body and hold the dumbbells closer together.
Dumbbell Tricep Dips
1. Sit between two dumbbells standing vertically on end (flat side down).
2. Place your hands on the top of the dumbbells and lift your body up. Your legs should be straight as you balance on your heels, and your hips should be bent. This is the starting position.
3. Lower yourself down by bending your elbows until you reach a comfortable end range of motion.
4. Use your triceps to straighten your arms and bring them back to the starting position.
Caution: Only do this if your dumbbells have a flat surface and can safely support your weight. Don't try to balance on them if they don't feel stable on the ground.
Close-Grip Dumbbell Push-Ups
1. Place two dumbbells touching side by side on the floor.
2. Get into a push-up position with your hands on the dumbbells and feet on the floor. Your body should be in a straight line from your head to your heels.
3. Keep your elbows close to your sides as you bend them to lower your chest to the dumbbells.
4. Use your triceps to extend your elbows and press your body back up to the starting position.
5. Squeeze your triceps for a second at the top, then repeat for reps.
Tip: The close grip puts more emphasis on your triceps than a standard push-up. If it's too difficult, widen the dumbbells a bit until you can do it. You can also drop down to your knees if you have to.
Overhead Dumbbell Tricep Extension
This is another awesome overhead exercise. As I previously mentioned, overhead exercises are great for building muscle in the triceps (1).
1. Sit on a bench set at a 90-degree incline, and hold one dumbbell with both hands overhead. The dumbbell should be vertical, with both hands holding the underside of the top weight of the dumbbell.
2. Keep your upper arms stable as you bend your elbows to lower the weight behind your head.
3. When your elbows are fully bent, use your triceps to straighten your arms and lift the weight back overhead.
4. Squeeze your triceps for a second at the top, and repeat for reps.
Tip: Use a weight that allows for a full range of motion without straining your shoulders. Also, make sure you're not swinging the weight for momentum.
Common Triceps Training Mistakes to Avoid
Even with the best triceps workouts with dumbbells, people make mistakes that limit their results. Here are the most common ones I see:
1. Using Too Much Weight Too Soon
This is probably the biggest mistake I see with dumbbell triceps workouts. People think they need to go heavy right away, but triceps are smaller muscles that respond better to controlled movements.
Fix: Start with lighter weights and focus on perfect form. You can always add weight later, but you can't undo an injury from lifting too heavy, too soon.
2. Not Controlling the Eccentric (Lowering) Phase
The lowering portion of triceps exercises with dumbbells is just as important as the lifting portion. Many people just let the weight drop without control.
Fix: Take 2-3 seconds to lower the weight in every exercise. This creates more muscle tension and better results!
3. Not Using Full Range of Motion
Partial reps might make you feel stronger, but they won't build muscle as effectively as full-range-of-motion movements.
Fix: Lower the weight until you feel a good stretch in your triceps, then extend all the way to the top. Full range of motion equals better muscle growth!
4. Training Triceps Every Day
More isn't always better! Your triceps need time to recover and grow between dumbbell triceps workouts.
Fix: Train your triceps 2-3 times per week, maximum, with at least 48 hours of rest between sessions. This gives them time to repair and grow stronger.
5. Ignoring Progressive Overload
If you're doing the same weight for the same reps week after week, your triceps won't grow. You need to progressively challenge them!
Fix: Gradually increase weight, reps, or sets over time. Even small increases add up to big results over months and years.
6. Poor Shoulder Positioning
Many people let their shoulders roll forward during triceps exercises with dumbbells, which can lead to injury and poor muscle activation.
Fix: Keep your shoulders back and down, with your chest up. This protects your shoulders and ensures your triceps do the work.
Examples of Triceps Workouts With Dumbbells
Let's put all these triceps exercises with dumbbells together into workouts. Since there's more than one way to do it, I'll give a couple of examples.
One example I'll add is biceps, and the other I'll add is chest and shoulders. Doing a whole workout with only triceps would be too much volume on a single muscle.
Biceps & Triceps Workout With Dumbbells
| Exercise | Sets | Reps |
|---|---|---|
| Overhead Dumbbell Triceps Extension | 3 | 10 |
| Dumbbell Alternating Bicep Curls | 3 | 10 |
| Tate Press | 3 | 10 |
| Hammer Curls | 3 | 10 |
| Bent-Over Tricep Kickbacks | 3 | 10 |
| Dumbbell Preacher Curls | 3 | 10 |
Chest, Shoulders, & Triceps Workout With Dumbbells
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 3 | 10 |
| Dumbbell Shoulder Press | 3 | 10 |
| Overhead Dumbbell Triceps Extension | 3 | 10 |
| Dumbbell Lateral Raises | 3 | 10 |
| Dumbbell Tricep Dips | 3 | 10 |
| Close-Grip Dumbbell Push-Ups | 3 | 10 |
| Dumbbell Skull Crushers | 3 | 10 |
Frequently Asked Questions About Triceps Exercises With Dumbbells
Q: What Are the Best Triceps Workouts With Dumbbells for Beginners?
A: For beginners, I recommend starting with overhead tricep extensions, tricep kickbacks, and dumbbell skull crushers. These triceps exercises with dumbbells are easier to learn and don't put too much stress on your joints. Focus on form first, then gradually increase weight as you get stronger.
Q: How Often Should I Do Triceps Workouts With Dumbbells?
A: Dumbbell triceps workouts should be done 2–3 times per week, maximum. Give your triceps 48-72 hours of rest between training sessions. If they're still sore, it's best to let them rest another day before doing more triceps exercises with dumbbells.
Q: Can I Build Big Triceps With Just Dumbbells?
A: Absolutely! As long as you focus on form, progressive overload, and consistency, triceps workouts with dumbbells can grow your triceps really well. There are so many triceps exercises with dumbbells that you'll never get bored with them.
Q: How To Do Triceps Exercises With Dumbbells at Home?
A: Exercises like overhead extensions, kickbacks, skull crushers, and floor presses work great for home dumbbell triceps workouts. You don't need a gym membership to get great results!
Q: Should I Train Triceps and Biceps on the Same Day?
A: You definitely can! It's called an arm day, and many lifters train both muscles together to save time and pump up the arms. You can also train them with your chest and shoulders because many exercises for those muscles also target your triceps. It's up to you what you choose to train them with. If you’re wondering how many exercises per muscle group you should include, just a few well-chosen movements for each arm muscle are usually enough.
Q: Which Dumbbell Triceps Workouts Build Mass Fastest?
A: For building mass, focus on compound movements like close-grip dumbbell bench press and overhead extensions. These triceps exercises allow you to use heavier weights and work multiple muscle fibers. Overhead movements are especially effective for triceps growth according to research (1).
Q: Do I Need To Go Heavy on Triceps Workouts?
A: Not always. Some triceps exercises with dumbbells (like skull crushers) work best with lighter weights and high reps. Focus on form and feel, not just the weight. If you can go heavier and still have good form, then go heavy every now and then. Just make sure you're not overdoing it and lifting with your ego.
Q: What’s the Difference Between Triceps Workouts With Dumbbells vs Barbells?
A: Dumbbell triceps workouts allow for more natural movement patterns and can help fix muscle imbalances between arms. Barbells allow you to lift heavier weights but may mask weaknesses. Both are effective, but dumbbells are often better for beginners and home workouts.
Q: How Long Should I Rest Between Sets During Triceps Exercises With Dumbbells?
A: For triceps workouts with dumbbells, rest 60-90 seconds between sets if you're focusing on muscle growth, or 2-3 minutes if you're going for strength. The triceps are smaller muscles that recover relatively quickly compared to the legs or the back.
Q: Can I Do Triceps Workouts With Dumbbells Every Day?
A: No! Your triceps need time to recover and grow. Doing dumbbell triceps workouts every day will actually hurt your progress and increase injury risk. Stick to 2-3 times per week with proper rest between sessions.
Final Thoughts on Dumbbell Triceps Workouts
Triceps often get overshadowed by biceps. This is because they're on the front side, and people see them first when they look at you.
Your triceps are on the back of your arms, so they don't get as much love as they should. If you want bigger, stronger arms, training your triceps will make the biggest difference.
They make up two-thirds of your upper arms, so it makes sense!
These triceps exercises with dumbbells can help you build strength, muscle, and muscular fitness. I wish doing triceps workouts with dumbbells was all you needed to see results, though.
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References:
(1) Maeo S, et al. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. Eur J Sport Sci. 2023;23(7):1240-1250.
