Best triceps exercises with dumbbells

One of the most effective ways to work your triceps is with a simple set of dumbbells. Go from light weights and high reps to heavier dumbbells with slow and controlled movements. Here’s what you need to know about powerful triceps, why you should train them, and some dumbbell triceps exercises you can add to your next workout routine.

6 Dumbbell Triceps Exercises

Add these dumbbell triceps exercises from Tunde to your upper- or full-body workout, or do them all for a complete triceps workout with dumbbells. (Note: Don’t forget to cool down with these triceps stretches afterward.)

Dumbbell Bench Press

• Gripping a pair of medium-to-heavy dumbbells, lie on your back on the floor with your knees bent and your feet flat on the floor. (You can also do this move on a gym bench with your feet flat on the floor on either side of the bench.)
• Begin with your palms facing each other, your arms bent, and your elbows tucked into your sides.
• Inhale. As you exhale, press the dumbbells straight up—they should be above your chest, not your face.
• Bend at the elbows and control the weights back to the starting position, keeping your elbows tight against your ribs.

Triceps Kickback

• Start standing with a light to medium-weight dumbbell in each hand, palms facing your body.
• Pivot from your hips and pull your hips back while keeping your back flat. Bend your elbows to row the weights back, keeping your arms close to your ribs.
• From there, extend your arms out and back, pausing for a moment at the top, then bend your elbows to return to the 90-degree position.

Triceps Extension

• Start standing and using one heavy weight or two medium-weight dumbbells, raise your arms overhead. If using two weights, your palms should face each other. If using one weight, your palms should be gripping the dumbbell heads.
• Bend your elbows so the weights are behind your head, elbows bent at about 90 degrees. Your biceps should be close to your ears, not flared.
• From here, extend your elbows and push the weights back overhead with your straight arms, then return to the bent position.

Rebel Row

• Start in a high plank position, holding a medium dumbbell in each hand; your feet can be slightly wider than shoulder-width apart for better stability. Your palms should be directly under your shoulders, with your knees lifted and your back straight. (You can also do this exercise in a modified plank position with your knees bent on the floor—just make sure your torso is extended and your knees are behind your hips.)
• Without rotating your hips, row one dumbbell to your chest, keeping your arms close to your ribs.
• Return the weight to the floor and repeat on the other side.

Skull Crusher

• Begin lying on your back on the floor or bench, with your knees bent and your feet flat on the ground. Holding a medium dumbbell in each hand, raise your arms straight up over your chest, palms facing inward.
• Slowly bend your elbows and lower the dumbbells to your ears. Make sure your elbows remain lifted the entire time.
• Straighten your arms back to the starting position and repeat.

Dumbbell Triceps Pushup

• Start in a high plank position, holding a dumbbell in each hand. Your palms should be underneath your shoulders and your legs straight behind you. You can also start in a modified plank position with your knees bent behind your hips and your torso long.
• Keeping your core tight and your elbows tight to your body, bend your elbows and move your chest toward the floor. Your elbows should be pointed back, not out.
• When your chest is hovering above the ground, pause, then push through your palms, engaging your triceps, to push your body back to the starting plank position.

Why You Should Train Your Triceps

A fun fact that will also make you want to prioritize your triceps, stat: The triceps make up about two-thirds of your arm muscles, explains Peloton trainer Tunde Oyeneyin. Plus, they perform a number of necessary functions in your arms and upper body. “They’re stabilizers for your elbows and shoulders and can be used for any pulling or pushing movements,” Tunde says. “Well-muscled triceps can help you perform like a well-oiled machine for everyday tasks and physical activities that require a strong upper body.”

What Are Key Triceps (and How to Target Them)

An easy way to remember how many muscles your triceps have is to think of three heads as equal to three—just like you think of two heads of your biceps as equal to two.

The three muscle heads (or where the muscle originates and attaches to the bone) of the triceps are the lateral head, long head, and medial head.

The lateral head is located on the outside of the arm, and the close-grip bench press is a dumbbell triceps exercise that specifically targets this area. The long head is located inside the lateral head and is the longest of the triceps. Skull crushing exercises with dumbbells are an effective way to target this part of the triceps. The medial head is located below the long and lateral heads, and traditional triceps kickbacks or reverse-grip dumbbell presses are effective in targeting this area.

Benefits of using dumbbells for triceps training

Tunde says that using dumbbells for triceps training is great because you can do so many exercise variations with this one piece of equipment to really work the triceps well. “For most people, dumbbells are easier to control than other weights like barbells or kettlebells, which helps with technique and helps isolate the triceps to focus more on strengthening those muscles,” she says.

That being said, know that other equipment has its advantages, too. “Ropes are great for adding resistance and tension when you’re training your triceps,” says Tunde. “Bodyweight is always the most convenient because it doesn’t require equipment to perform.”

Summary

Make triceps an important part of your upper body training program, and you’ll not only notice stronger arms, but you’ll find everyday movements easier and more powerful.