Feel your arms aching to be toned up, tightened and looking great? It’s all too easy to think about bicep curls, when the game-changer is really in your triceps. Your triceps make up the back two-thirds of your upper arm and are important for arm function and strength. And the best part? And you don’t require wattage on a par with a fully loaded gym to train them — just a pair of dumbbells.

This article will cover solid dumbbell tricep exercises, the benefits of using dumbbells for tricep training, and how to use them to get the most bang for your tricep building buck.

Understanding the Triceps

Anatomy and Importance

Your triceps (short for triceps brachii) are located on the back of your upper arm. They consist of three heads:

• Long head
• Lateral head
• Medial head

These muscles collaborate to straighten your elbows, which allows you to press and push objects. Whether pumping iron, doing press-ups or even leaning against a door, your triceps are constantly straining.

Why Strong Triceps Matter?

There’s more to well-defined triceps than looks. They build functional strength and assist with valuable compound movements such as the bench press, shoulder press and push ups. If you’re a weightlifter or just someone who wants improved functionality from day to day, it’s important to build your triceps.

Why Dumbbell Exercises Are Perfect for Triceps

Boost Range of Motion

Unlike a machine that restricts your movement, the dumbbell lets you move naturally in every direction so your workout is more dynamic and easily out preforms any machine.

Nonymmetric Balance Training

Working with dumbbells allow you to select resistance training exercises based on their similarity to actual movements that occurs during sports.

Portable and Convenient

No gym? No problem. You can get an intense tricep workout with just a pair of dumbbells at home. They don’t occupy a lot of space and are so versatile.

Top 5 Dumbbell Tricep Exercises

Here are five awesome dumbbell tricep workout exercises to progress your arm training area. You’ll find descriptions and tips on form for each here.

Overhead Tricep Extension

How to Do It

1. Both hands hold a dumbbell with both hands and stretch your 54arms overhead.
2. Gradually lift it overhead and lower behind your head while bending your elbows.
3. Blow the arms back up to the start.

Tip

Keep your elbows close to your body and do not allow them to flare out.

lying tricep extension(skullcrucher)

How to Do It

1. Lay on a bench or the floor with a dumbbell in each hand, arms straight above your torso.
2. Bend your elbows to bring the dumbbells down toward your ears.
3. Push the dumbbells back up.

Tip

Regulate the motion to save your elbows and to keep the dumbbells from coming down too low.

Close-Grip Dumbbell Press

How to Do It

1. Lay down on a bench with a dumbbell in both hands near the chest level.
2. Press the dumbbells up, tucking your elbows in close to your body.
3. Reverse them with control.

Tip

Contract your triceps at the top for maximum activation.

Dumbbell Kickback

How to Do It

1. Bend the knees and pull a dumbbell into each hand and fold forward slightly at the waist.
2. Let your arms hang behind you, close to your body.
3. Slowly get back to the initial position.

Tip

Concentrate on the controlled movement and don’t swing your arms.

Seated Tricep Extension

How to Do It

1. Sit on bench or firm surface with single dumbbell held overhead with both hands.
2. Bend your elbows to bring the dumbbell down behind your head.
3. Reach your arms long back to starting.

Tip

Keep your back straight and your core tight to prevent arching.

Tips for better Tricep training

Proper Form and Technique

Keeping proper form is one of the most important factors for reduced risk of injury, optimising muscle growth, and ensuring an all-around workout. Concentrate on slow movements rather than fast reps.

Progressive Overload

Add weight or reps slowly over time so that you can keep challenging your muscles and increasing their size.

Listen to Your Body

If you experience pain or discomfort (as opposed to muscle fatigue), stop and re-examine your form or the exercise.

Supercharge Your Arm Training

Nothing elusive about having strong, sculpted triceps Dumbbell exercises can provide an accessible and effective way to work your triceps, helping to maintain strength and balance.

Now, it’s your turn to practice on those exercises. Get yourself a couple of dumbbells and make them part of your routine.

Looking for more personalized recommendations or fitness guidance? Comments or to our expert trainers with your inquiries.

Also Read: 7 Physiotherapy Exercises to Prevent Workplace Injuries