14 Best Tricep Workouts with Dumbbells for Beginners
Tricep workouts are essential for toned, strong arms and add definition to the upper body. Here’s a complete guide with simple tricep exercises you can do with dumbbells.
1. Understanding the Triceps Muscle Group
Before diving into exercises, it’s helpful to understand the tricep muscles. The triceps are located on the back of the upper arm, consisting of three main heads: long, medial, and lateral. When all heads are targeted, the muscle develops fully, leading to more strength and better toning.
Tip: Including a mix of exercises in your routine ensures all parts of the tricep are effectively engaged.
2. Benefits of Tricep Workouts with Dumbbells
- Increases Upper Body Strength: Tricep strength is essential for pushing movements and activities like lifting.
- Enhances Arm Definition: These exercises help sculpt and define the arms.
- Improves Functional Fitness: Strong triceps support daily activities, such as pushing or lifting heavy items.
Fact: The triceps make up about two-thirds of your upper arm, making them key to well-defined arms.
3. 14 Tricep Dumbbell Exercises for Effective Strengthening
1. Overhead Tricep Extension
- How to Do It: Stand or sit with a dumbbell in both hands, extend arms overhead, and slowly lower the weight behind your head. Raise it back up.
- Benefits: Targets the long head of the triceps.
- Example: Start with a light weight and increase gradually.
2. Dumbbell Skull Crushers
- How to Do It: Lie on a bench, hold a dumbbell in each hand, and bend your elbows to bring the weights toward your forehead.
- Benefits: Engages all three heads of the triceps.
- Tip: Keep your elbows close to avoid strain.
3. Close-Grip Dumbbell Press
- How to Do It: Lie down with a dumbbell in each hand, press them up and bring them together, then lower back.
- Benefits: Focuses on the triceps while activating chest muscles.
- Example: This is a great combo exercise for an arm and chest workout.
4. Dumbbell Kickbacks
- How to Do It: Bend forward slightly with knees soft, hold a dumbbell in each hand, and extend one arm back at a time.
- Benefits: Isolates the triceps effectively.
- Tip: Use a slow, controlled motion for best results.
5. Tricep Press
- How to Do It: Sit on a bench, hold a dumbbell with both hands above your chest, and press upwards.
- Benefits: Targets the long head of the tricep.
- Example: Beginners can start with low weights to master form.
6. Dumbbell Floor Press
- How to Do It: Lie on your back with a dumbbell in each hand, elbows bent on the floor, and press up.
- Benefits: Effective for building strength while reducing strain.
- Tip: Great for those new to weightlifting.
7. Neutral Grip Tricep Press
- How to Do It: Lie on a bench with palms facing each other, press the dumbbells up and bring them together at the top.
- Benefits: Engages triceps while also strengthening shoulder stability.
- Fact: Neutral grips can reduce strain on the shoulder joint.
8. Dumbbell Tate Press
- How to Do It: Lie down with dumbbells above your chest, bend your elbows outward, and bring the dumbbells toward your shoulders.
- Benefits: Works all parts of the tricep and adds definition.
- Tip: Start light to prevent elbow discomfort.
9. Seated Overhead Dumbbell Extension (Single Arm)
- How to Do It: Sit with a dumbbell in one hand, lift overhead, lower behind your head, and raise back up.
- Benefits: Great for focusing on each arm individually.
- Example: Use this for muscle imbalances between arms.
10. Bent-Over Dumbbell Tricep Extension
- How to Do It: Bend forward, hold a dumbbell in each hand, extend both arms behind you.
- Benefits: Excellent for the long head of the tricep.
- Tip: Keep elbows close to the body.
11. Cross Body Dumbbell Extension
- How to Do It: Hold a dumbbell in one hand, extend the arm across your chest.
- Benefits: Isolates triceps, helping improve strength on each side.
- Fact: Isolation exercises like this build symmetry.
12. Dumbbell Push Press
- How to Do It: Hold dumbbells at shoulder height, use a slight leg push to press the weights up.
- Benefits: Works shoulders and triceps.
- Example: This exercise combines power and stability.
13. Incline Dumbbell Overhead Extension
- How to Do It: Lie on an incline bench, hold dumbbells overhead, and lower them behind your head.
- Benefits: Adds a challenging angle for the triceps.
- Tip: Adjust the incline for different muscle engagement.
14. Dumbbell Diamond Press
- How to Do It: Lie down and hold dumbbells together in a diamond shape above your chest, press upward.
- Benefits: Works the inner part of the triceps.
- Fact: Named after the diamond hand shape, great for targeted muscle activation.
4. Creating Your Own Dumbbell Tricep Workout Routine
Here’s a sample beginner-friendly tricep workout:
- Overhead Tricep Extension – 3 sets of 10-12 reps
- Dumbbell Skull Crushers – 3 sets of 8-10 reps
- Dumbbell Kickbacks – 3 sets of 12-15 reps
- Tricep Press – 3 sets of 8-10 reps
- Close-Grip Dumbbell Press – 3 sets of 10 reps
Tip: Rest for 60 seconds between sets and focus on controlled movements to avoid injury.
5. Safety Tips for Tricep Workouts with Dumbbells
- Warm Up: Always start with a light warm-up to prevent injuries.
- Mind the Weight: Begin with lighter weights to focus on form, gradually increasing as you get stronger.
- Controlled Movements: Avoid swinging or fast movements; slow and controlled reps are more effective.
Fact: Studies show that proper form reduces the risk of muscle strains and boosts muscle engagement.
6. Frequently Asked Questions (FAQs) on Tricep Workouts
1. How Often Should I Train Triceps?
Aim for 1-2 times a week, allowing 48 hours of rest between sessions.
2. Can I Do Tricep Exercises Every Day?
Overworking muscles can lead to strain. Give your triceps time to recover for optimal results.
3. Are Tricep Workouts Enough for Toned Arms?
Combine tricep exercises with bicep and shoulder workouts for balanced upper body development.
4. Will Dumbbell Tricep Workouts Help with Arm Fat?
While tricep exercises build muscle, overall fat reduction requires a combination of diet, cardio, and full-body workouts.
7. Final Thoughts on Tricep Workouts for Beginners
Adding tricep exercises to your routine will not only improve upper body strength but also lead to more defined, toned arms. As you progress, gradually increase weight and explore advanced exercises.
Pro Tip: Keep your routine fun and flexible by mixing different exercises each week to engage various parts of the triceps and maintain motivation.
