If you're looking for a way to work out your arms and improve your upper body strength, try a dumbbell tricep exercise. These simple but effective exercises target the triceps, the muscles at the back of your upper arms. The triceps extend your elbow and assist in pushing movements, such as push-ups, bench presses, and dips.
Dumbbell tricep exercises can be done with one or two dumbbells, depending on your preference and fitness level. You can also do it standing or lying down, as long as you maintain good posture and alignment. There are a few dumbbell tricep exercises that are great for building and strengthening your triceps.
Dumbbell Overhead Extension
This exercise targets the long head of the triceps, which is the muscle's largest and most visible part. It also stretches the triceps and improves shoulder flexibility.
You'll need a pair of dumbbells and a bench to perform this exercise.
- Sit on the bench or chair with your back straight and your feet flat on the floor.
- Hold a dumbbell in each hand and raise it above your head. Your arms should be fully extended, and your palms should face each other. This is your starting position.
- Keeping your upper arms close to your head and your elbows pointing forward, slowly lower the dumbbells behind your head until your forearms parallel the floor. You should feel a stretch in your triceps.
- Pause briefly, then squeeze your triceps and press the dumbbells back to the starting position. That's one rep.
- Repeat for 10 to 15 reps or as many as possible with good form.
Dumbbell Kickback
This exercise targets the lateral head of the triceps, which is responsible for giving your arms a defined look. It also works the rear deltoids and the upper back.
You'll need a pair of dumbbells and a bench to perform this exercise.
- Place one knee and one hand on the bench or table, and hold a dumbbell in your other hand. Your torso should be parallel to the floor, and your arm should be hanging down with your palm facing in. This is your starting position.
- Keeping your upper arm stationary and your elbow bent at 90 degrees, extend your arm back until it is straight and parallel to the floor. You should feel a contraction in your triceps.
- Pause briefly, then lower the dumbbell back to the starting position. That's one rep.
- Repeat for 10 to 15 reps, switch sides, and do the same with the other arm.
Dumbbell Skull Crusher
This exercise targets the medial head of the triceps, which is the smallest and deepest part of the muscle. It also works the elbow joint and stabilizes the wrist.
You'll need a pair of dumbbells and a flat bench to perform this exercise.
- Lie on the bench with your feet flat on the floor and hold a dumbbell in each hand.
- Extend your arms above your chest and position the weights above your head. Your palms should be facing in, and your elbows should be tucked in. This is your starting position.
- As you breathe in and keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears. You should feel a stretch in your triceps.
- Pause briefly, then squeeze your triceps and press the dumbbells back to the starting position. That's one rep.
- Repeat for 10 to 15 reps or as many as possible with good form.
The dumbbell tricep exercise is a great way to tone and strengthen your arms and improve your fitness and performance. You can do it at home or the gym, with minimal equipment and space. Remember to warm up before you start, use a weight that challenges you but doesn't compromise your form, and rest between sets.
