How To Workout Triceps With Dumbbells: 7 Of The Best Exercises

Muscle definition in the arms is a popular goal among gym-goers. Unfortunately many focus way too much on the biceps (because most common exercises that target the arms target this area) and fail to pay attention to the triceps, which make up for two-thirds of the arm. Yet for a balanced, toned look in the arms, triceps exercises should be included in your workout routine. Aesthetics aside, strong triceps are important for everyday lifting, whether it’s carrying heavy bags or opening a jar. Not to mention, strong triceps can improve your performance in sports and other activities. Also, targeting this area improves your overall body composition if you’re looking to shred some fat. One of the best ways to target the triceps is with dumbbells. Here we share with you 7 of the best exercises to work out your triceps with a set of weights. But first, let’s look at the anatomy of the triceps.

How Do The Triceps Work?

The triceps consist of three muscles – the long head, medial head, and lateral head – all originate at the shoulder joint and attach to the elbow (1). The long head of the triceps runs down the back of the arm and is responsible for extending the elbow joint.

Think of the long head as “pulling” the arm back. When you do a triceps pushdown, for example, this muscle is being activated. Day to day, it’s responsible for things like pushing open doors and other activities that require the elbow to move away from the body.

The medial head of the triceps is located closer to the midline of the body and runs down the inner aspect of the arm. This muscle helps to extend the elbow joint and is also important for shoulder extension.

When you do exercises like overhead triceps extensions, you’re activating this muscle.  On a day to day basis, the medial head helps with activities like reaching overhead or pushing something away from you.

Finally, the lateral head of the triceps is located on the outside aspect of the arm and acts to both extend and adduct (bring back towards the body) the elbow joint. This muscle becomes activated when you do exercises like skull crushers and kickbacks. On a daily basis, the lateral head helps with activities like reaching across your body or pushing something away.

The triceps muscles work together to help extend and adduct the elbow joint, but different activities will activate each head of the triceps in different ways. Understanding how your triceps function is key to making sure you’re getting the most out of your workouts and staying injury free.

Read More: Tone Your Arms Using Triceps Exercises With No Equipment Required

Why Should You Train Triceps With Dumbbells?

Dumbbells are an excellent tool for training the triceps because they:

Offer Freedom Of Movement

Due to the triceps anatomy and attachment points, dumbbells allow for more range of motion than other forms of exercise. This freedom of movement allows you to target the triceps in different directions, helping to build and define the muscles. You can find a technique that works best for you, allowing more flexibility to work the muscle from different angles.

Allow You To Correct Muscle Imbalance

Muscle imbalances are a common yet often overlooked problem. With a barbell, the stronger side of your body tends to take over, making it difficult to target the weaker side. When using dumbbells, each arm is able to work independently and the muscle imbalance can be corrected. 

Aids In Developing A Mind-Muscle Connection

Using dumbbells can help you develop a stronger mind-muscle connection with your triceps. By concentrating on the contraction of the muscles, you can better isolate the triceps to ensure full engagement of the muscle. This can help you get more out of your workout and build leaner, stronger triceps. 

Push Harder Without A Spotter

It’s always a good idea to have a spotter when lifting weights, especially with a barbell. That’s because barbells require a certain center of gravity to be kept in place. Dumbbells, on the other hand, allow you to push harder without fear of having the weight slip out of your hands.

This makes them ideal for solo workouts when you may not have a spotter available. They are easier to drop or roll away in the case of fatigue.

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What Exercises Workout Your Triceps With Dumbbells?

Below are some of the best triceps exercises that can be done with dumbbells:

1. Lying Dumbbell Triceps Extension

This exercise targets the long head of the triceps by contracting the triceps to straighten your arm. You can also use this movement to work the chest as well.

To do this exercise:

1. Lie flat on a bench or the floor 
2. Grasp two dumbbells and hold them above your chest with arms extended 
3. Bend your elbows and lower the dumbbells until they are near your ears 
4. Extend your arms back up to starting position. 

2. Bent-Over Lateral Raise

This exercise targets the lateral head of the triceps as it works to adduct and bring the elbow back towards the body.

To do this exercise:

1. Stand with feet shoulder-width apart and a slight bend in your knees 
2. Hold a dumbbell in each hand with palms facing behind you 
3. Bend your torso slightly forward, engaging the core and glutes 
4. Keeping your elbows close to your body, raise the weights from waist level to chest level 
5. Lower the weights back down and repeat. 

3. Overhead Extension

This exercise works to extend the elbow joint and is often used to target the long head and medial head of the triceps.

To do this exercise:

1. Stand with feet shoulder-width apart and a slight bend in your knees 
2. Hold a dumbbell in each hand with palms facing the ceiling 
3. Raise your arms directly above your head 
4. Bend your elbows and lower the dumbbells behind your head
5. Extend your arms back up to the starting position and repeat. 

4. Dumbbell Tricep Kickbacks

Tricep kickbacks are an effective way to work the triceps from a variety of angles. To do this exercise:

1. Stand with feet shoulder-width apart and a slight bend in your knees. Your upper body should be parallel to the ground. 
2. Hold a dumbbell in one hand, use the other hand to support yourself on a surface such as a bench or the wall. 
3. Bend your elbow and raise your upper arm perpendicular to the ground 
4. Extend your arm back until it is straight and the dumbbell is aligned with your shoulder 
5. Slowly return to the starting position and repeat.

Read More: Flabby Arms Challenge: Sculpt and Strengthen Those Shoulders, Triceps, and Biceps

5. Lying Narrow Grip Chest Press

This exercise is a variation of the lying chest press and targets the triceps in addition to the chest. It specifically works the lateral and medial heads of the triceps.

To do this exercise:

1. Lie flat on a bench or the floor 
2. Grasp two dumbbells and hold them at chest height with elbows close to the body 
3. Push the dumbbells up until your arms are nearly straight but still slightly bent 
4. Slowly lower the dumbbells back down and repeat. 

6. JM Press

This exercise is a combination of the lying chest press and tricep extension. It targets all three heads of the triceps for a complete triceps workout.

To do this exercise:

1. Lie flat on a bench or the floor 
2. Grasp two dumbbells with a pronated grip and hold them at chest height with elbows close to the body. Your palms should be facing each other 
3. Push the dumbbells up until your arms are nearly straight but still slightly bent 
4. Bend your elbows and lower the dumbbells until they are near your ears 
5. Extend your arms back up to starting position. 

7. PJR Pullover

This exercise is a combination of the chest press and pullover. It targets the long head of the triceps as well as the chest.

To do this exercise:

1. Start by lying on a flat bench with two dumbbells in each hand, palms facing up. 
2. Keep your arms extended and press the dumbbells together as if performing a chest press.
3. Next, keeping your arms straight, open them up wide until your arms are almost parallel to the floor. 
4. Slowly lower the dumbbells back down towards your chest and press them together again.
5. Repeat this exercise for the desired number of reps. 
6. Focus on keeping your elbows tight throughout the entire movement and engaging your chest and triceps muscles.

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How To Workout Your Triceps With Weights

Follow these steps to make the most out of your triceps workout with weights. 

1. Have A Modest Target

Have the mindset that you don’t need to train every function and range each time you work out. Focus on taking your triceps through the full range of motion using two or three exercises per workout. At first, a combination of one isolation and one compound exercise for each triceps head is sufficient. 

2. Start Light

The triceps aren’t as big as the chest and arms so they don’t require heavy weights to make gains. If you start with too much weight, your triceps will fatigue quickly, leading to poor form and less progress. Start with light weights and work your way up as you gain strength. 

3. Warm Up

Before doing any exercises, be sure to warm up your triceps by performing some light arm circles and shoulder rolls. This will help prevent injury and prepare your body for the workout. 

4. Make Sure You Have Proper Form

When doing each exercise, make sure to keep your form in check. Your elbows should stay tucked against your sides and you should move slowly through each exercise for the best results.

Developing a mind-muscle connection and focusing on the triceps during each exercise is key to making progress. This will help you engage the muscles more efficiently and yield better results. 

5. Track Your Progress

To ensure you’re making progress, track your reps and rest times between sets. This will give you an idea of which exercises are working best and allow you to adjust your workouts accordingly. 

6. Give Your Muscles Time To Recover

To get the most out of your triceps workouts, it’s important to give your muscles adequate time to recover. Allow at least 48 hours between triceps workouts and try to get plenty of sleep each night. Eating a balanced diet with adequate protein is also essential for recovery, muscle growth, and improved performance (2) (3). 

7. Don’t Ignore Discomfort Or Pain

Discomfort or pain can be a sign of an underlying issue and should never be ignored. If you feel any pain during a triceps workout, stop immediately and review your form. Reduce the weight and focus on first perfecting your form before adding more weight.

If you’re new to working out, some soreness from your previous workout is normal. However, if the pain persists or prevents you from moving normally, it’s best to stop and rest the muscles. You may also want to consult with a professional to help you find the best way to train your triceps. 

The Bottom Line

Working out triceps with dumbbells is a great way to tone the arm for a leaner, ripped look.  Try the exercises listed above to the most out of your triceps workouts. Don’t forget to track your progress, focus on proper form, and give your muscles time to recover.  Following these tips will help you achieve your goals and maintain a healthy lifestyle.