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7 Effective Triceps Workout With Dumbbells

9 mins read
Taisiia Dobrozorova
Written by Taisiia Dobrozorova on August 05, 2022
Pavel Balezin
Fact checked by Pavel Balezin

If you are repeatedly doing tricep exercises with dumbbells sitting in the gym but don't get any visible results, try to correct your training program. And we'll help you with that! In this article, you'll find out more about body anatomy to better understand your body and advice about exercise performance.

Table of contents

Let’s start with triceps muscle anatomy

The triceps brachii is considered a large muscle and makes up 2/3 of the shoulder muscles. It is located on the back surface of the forearm and shoulder, stretched to the elbow joint. Triceps have a U-shaped configuration. At the elbow bend, bundles of muscle groups merge and become an elastic tendon formation.

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The triceps muscle opposites the biceps muscle. Its primary functional purpose is to extend the arm. The triceps protect tendons and joints from damage during the training due to their anatomical strength, absorbing a significant part of mechanical and physical loads. Even if you bulk up a strong biceps, your arms will look weak without a developed triceps muscle.

How to workout triceps with dumbbells

Dumbbells will help you to get the best result whether you are training at home or at the gym. We’ve prepare a few tips before you start work out your triceps:

  •  Warm up before performing the complex with dumbbells regardless of how long the training will last. It will prevent micro-injuries and have a good effect on the future result.
  •  All such exercises require immobility of the arm in its upper part, limited to the elbow.
  •  Strengthen the hand muscles with simple primary loads (push-ups, pull-ups on the bar, bench press with a light bar, etc.) before performing a unique complex.
  •  For beginners, the weight of the dumbbells is also significant. Initially, select the dumbbell, so they are held on the outstretched arm without solid tension. Over time the load should increase.
  •  A common feature of all exercises is their smoothness. Completely exclude sharp moves (the rule applies to complexes and other muscle groups). In addition to the necessary power tension, this will allow you to maximally and effectively stretch the muscles.
  •  The frequency (number of repetitions) of the load on both hands should be the same.

Best triceps exercises with dumbbells for home workouts

The first results - increase in strength indicators - will appear after a month of training. Just do a minimum 2 sets of 10 reps of the following exercises.

French press with dumbbells

Stand or sit in front of a mirror. Keep the shoulders straightened, abs and back tense to stabilize the body. Grasp the dumbbell inside the disc with your thumbs around the bar. Gently lift the weight above your head with your arms extended. While inhaling, lower the projectile to a 90-degree angle in the elbow joint. With a powerful movement, squeeze the dumbbell upwards, exhaling. Make delays of two counts in the upper and lower phases.

French press with two dumbbells

Stand with your feet slightly wider than your shoulders, tighten your abs and back, and maintain a straight posture. Take medium-weight dumbbells in both hands and slowly raise them above you, keeping the dumbbells pressed parallel to each other. Then bend your arms, lowering the dumbbells behind your head. After a second's delay, forcefully squeeze the weight back.

Extension of arms with dumbbells above the head

Stand or sit in front of the mirror, fix the body firmly, and tighten the core. Take the dumbbell with a straight grip and smoothly lift it. The second palm holds the working hand. Gradually bend the forearm behind the head, lowering the weight to the opposite shoulder. The press in the starting position is performed only at the expense of the triceps. The shoulder joint remains in a stable position.

Extension of arms with dumbbells in an incline

This triceps exercise is best done in front of a mirror to control your body position. Taking the dumbbells, slightly bend your knees and lean forward. Elbows are bent at 90 degrees. Shoulders are pulled back. Now slowly extend your forearms as if pushing off with ski poles. Before returning to the starting position, make a second delay in the peak phase.

Extension of one arm with support on a bench/chair

Do this exercise on any suitable surface at home, kneeling on it and taking it with your hand on the same side. Stand firmly on the floor with the other foot. The body bends parallel to the floor, engaging the press muscles. The spine is straight. The neck is at the same level as the back. Take the dumbbell in the working hand. The bend of the elbow joint is 90 degrees. Keep your shoulder parallel to the floor. Take a breath, and begin to extend the forearms on the exhale, briefly stopping at the peak phase. Then turn your hand back.

Pullover

Lie down on the bench and grab the dumbbells with a neutral grip. The body lies motionless. The feet stand firmly. Raise the kettlebell in front of you, lock and smoothly lower the dumbbell back. After feeling the stretching of the triceps, lower the dumbbell a little more and, with effort (but without sharp jerks), return to the initial phase.

Close-grip dumbbell chest press

Lie face up on the floor. Knees are bent, and feet are flat. Hold the dumbbells in each hand with your palms facing each other. Arms are on the ground by your sides, elbows touch the ground, and bend so that your forearms with the dumbbells are in the air. Raise the dumbbells toward the ceiling, straightening your elbows completely. Keep your palms facing each other. Pause for 1 second. Then slowly bend your elbows and lower them back down.

How long does it take to build triceps?

Work out triceps no more than twice a week. Factor in that this muscle group is also set to work within exercises for the chest and shoulders, so be careful not to overload them. There'll be no progress without no time for muscle recovery. Once a month, train triceps and biceps together. Practicing six exercises of 3-4 sets of 10-12 repetitions will be optimal. Remember also that proper technique is the key to the success and prevention of injuries.

Summing up

Triceps is one of the "naughtiest" zones. It is challenging to bulk up and "dry" it. It's important to work with triceps if you want your arms to look taut. Workouts with simple dumbbells are effective at home as at the gym. The secret is to exercise regularly and strictly stick to the exercise technique described above!

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Sources:

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1.
Susan Adcox. (2022, July 8). How to Work Out Your Triceps With Dumbbells. WebMD. Retrieved from https://www.webmd.com/fitness-exercise/how-to-work-out-your-triceps-with-dumbbells#091e9c5e8242c210-2-4
2.
North Tampa. (2013, March 24). How the Biceps and Triceps Work Together. Spine & Joint Center. Retrieved from https://northtampachiropractor.com/2013/03/biceps-triceps-work/