{"id":50575,"date":"2023-04-11T18:32:00","date_gmt":"2023-04-11T18:32:00","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50575"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-workout-triceps-with-dumbbells","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/","title":{"rendered":"How To Workout Triceps With Dumbbells: 7 Of The Best Exercises"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#How_Do_The_Triceps_Work\" >How Do The Triceps Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#Why_Should_You_Train_Triceps_With_Dumbbells\" >Why Should You Train Triceps With Dumbbells?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#Offer_Freedom_Of_Movement\" >Offer Freedom Of Movement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#Allow_You_To_Correct_Muscle_Imbalance\" >Allow You To Correct Muscle Imbalance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#Aids_In_Developing_A_Mind-Muscle_Connection\" >Aids In Developing A Mind-Muscle Connection<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#Push_Harder_Without_A_Spotter\" >Push Harder Without A Spotter<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#What_Exercises_Workout_Your_Triceps_With_Dumbbells\" >What Exercises Workout Your Triceps With Dumbbells?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#1_Lying_Dumbbell_Triceps_Extension\" >1. Lying Dumbbell Triceps Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#2_Bent-Over_Lateral_Raise\" >2. Bent-Over Lateral Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#3_Overhead_Extension\" >3. Overhead Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#4_Dumbbell_Tricep_Kickbacks\" >4. Dumbbell Tricep Kickbacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#5_Lying_Narrow_Grip_Chest_Press\" >5. Lying Narrow Grip Chest Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#6_JM_Press\" >6. JM Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#7_PJR_Pullover\" >7. PJR Pullover<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#How_To_Workout_Your_Triceps_With_Weights\" >How To Workout Your Triceps With Weights<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#1_Have_A_Modest_Target\" >1. Have A Modest Target<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#2_Start_Light\" >2. Start Light<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#3_Warm_Up\" >3. Warm Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#4_Make_Sure_You_Have_Proper_Form\" >4. Make Sure You Have Proper Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#5_Track_Your_Progress\" >5. Track Your Progress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#6_Give_Your_Muscles_Time_To_Recover\" >6. Give Your Muscles Time To Recover<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#7_Dont_Ignore_Discomfort_Or_Pain\" >7. Don&#8217;t Ignore Discomfort Or Pain<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><span style=\"font-weight: 400;\">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&#8217;s carrying heavy bags or opening a jar.\u00a0<\/span><span style=\"font-weight: 400;\">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&#8217;re looking to shred some fat.\u00a0<\/span><span style=\"font-weight: 400;\">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&#8217;s look at the anatomy of the triceps.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Workout_Triceps_With_Dumbbells\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_The_Triceps_Work\"><\/span><strong>How Do The Triceps Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The triceps consist of three muscles \u2013 the long head, medial head, and lateral head \u2013 all originate at the shoulder joint and attach to the elbow (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK536996\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The long head of the triceps runs down the back of the arm and is responsible for extending the elbow joint.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of the long head as \u201cpulling\u201d the arm back. When you do a triceps pushdown, for example, this muscle is being activated. Day to day, it\u2019s responsible for things like pushing open doors and other activities that require the elbow to move away from the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/\">extension<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you do exercises like overhead triceps extensions, you\u2019re activating this muscle.\u00a0 On a day to day basis, the medial head helps with activities like reaching overhead or pushing something away from you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019re getting the most out of your workouts and staying injury free.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/triceps-exercises-no-equipment\/\"><i>Tone Your Arms Using Triceps Exercises With No Equipment Required<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Workout_Triceps_With_Dumbbells\"><img decoding=\"async\" class=\"aligncenter wp-image-47286 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733-1024x576.png\" alt=\"workout triceps with dumbbells\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Should_You_Train_Triceps_With_Dumbbells\"><\/span><strong>Why Should You Train Triceps With Dumbbells?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dumbbells are an excellent tool for <a href=\"https:\/\/betterme.world\/articles\/5-day-workout-split-for-women\/\">training<\/a> the triceps because they:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Offer_Freedom_Of_Movement\"><\/span><strong>Offer Freedom Of Movement<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/\">best for you<\/a>, allowing more flexibility to work the muscle from different angles.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Allow_You_To_Correct_Muscle_Imbalance\"><\/span><strong>Allow You To Correct Muscle Imbalance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Aids_In_Developing_A_Mind-Muscle_Connection\"><\/span><strong>Aids In Developing A Mind-Muscle Connection<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Push_Harder_Without_A_Spotter\"><\/span><strong>Push Harder Without A Spotter<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s always a good idea to have a spotter when lifting weights, especially with a barbell. That&#8217;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 <a href=\"https:\/\/betterme.world\/articles\/push-day-dumbbell-workout\/\">your hands<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Workout_Triceps_With_Dumbbells\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Workout_Triceps_With_Dumbbells\"><img decoding=\"async\" class=\"aligncenter wp-image-47288 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-1024x576.png\" alt=\"workout triceps with dumbbells\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Workout_Your_Triceps_With_Dumbbells\"><\/span><strong>What Exercises Workout Your Triceps With Dumbbells?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are some of the best triceps <a href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/\">exercises<\/a> that can be done with dumbbells:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Lying_Dumbbell_Triceps_Extension\"><\/span><strong>1. Lying Dumbbell Triceps Extension<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on a bench or the floor\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp two dumbbells and hold them above your chest with arms extended\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower the dumbbells until they are near your ears\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms back up to starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"2_Bent-Over_Lateral_Raise\"><\/span><strong>2. Bent-Over Lateral Raise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise targets the lateral head of the <a href=\"https:\/\/betterme.world\/articles\/6-week-workout-plan-at-home\/\">triceps<\/a> as it works to adduct and bring the elbow back towards the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet shoulder-width apart and a slight bend in your knees\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand with palms facing behind you\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your torso slightly forward, engaging the core and glutes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows close to your body, raise the weights from waist level to chest level\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weights back down and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"3_Overhead_Extension\"><\/span><strong>3. Overhead Extension<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise works to extend the elbow joint and is often used to target the long head and medial head of the triceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet shoulder-width apart and a slight bend in your knees\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand with palms facing the ceiling\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your arms directly above your head\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower the dumbbells behind your head<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms back up to the starting position and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"4_Dumbbell_Tricep_Kickbacks\"><\/span><strong>4. Dumbbell Tricep Kickbacks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tricep kickbacks are an effective way to work the triceps from a variety of angles. To do this <a href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/\">exercise<\/a>:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet shoulder-width apart and a slight bend in your knees. Your upper body should be parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in one hand, use the other hand to support yourself on a surface such as a bench or the wall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbow and raise your upper arm perpendicular to the ground\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arm back until it is straight and the dumbbell is aligned with your shoulder\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/flabby-arms-challenge\/\"><i>Flabby Arms Challenge: Sculpt and Strengthen Those Shoulders, Triceps, and Biceps<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Workout_Triceps_With_Dumbbells\"><img decoding=\"async\" class=\"aligncenter wp-image-47287 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734-1024x577.png\" alt=\"workout triceps with dumbbells\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Lying_Narrow_Grip_Chest_Press\"><\/span><strong>5. Lying Narrow Grip Chest Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/advanced-yoga-poses\/\">triceps<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on a bench or the floor\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp two dumbbells and hold them at chest height with elbows close to the body\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the dumbbells up until your arms are nearly straight but still slightly bent\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the dumbbells back down and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"6_JM_Press\"><\/span><strong>6. JM Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on a bench or the floor\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the dumbbells up until your arms are nearly straight but still slightly bent\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower the dumbbells until they are near your ears\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms back up to starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"7_PJR_Pullover\"><\/span><strong>7. PJR Pullover<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is a combination of the chest press and pullover. It targets the long head of the triceps as well as the chest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on a flat bench with two dumbbells in each hand, palms facing up.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms extended and press the dumbbells together as if performing a chest press.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, keeping your arms straight, open them up wide until your arms are almost parallel to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the dumbbells back down towards your chest and press them together again.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this exercise for the desired number of reps.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on keeping your elbows tight throughout the entire movement and engaging your chest and triceps muscles.<\/span><\/li>\n<\/ol>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Workout_Triceps_With_Dumbbells\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Workout_Triceps_With_Dumbbells\"><img decoding=\"async\" class=\"aligncenter wp-image-47293 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-1024x576.png\" alt=\"workout triceps with dumbbells\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Workout_Your_Triceps_With_Weights\"><\/span><strong>How To Workout Your Triceps With Weights<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Follow these steps to make the most out of your triceps workout with weights.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Have_A_Modest_Target\"><\/span><strong>1. Have A Modest Target<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Have the mindset that you don&#8217;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.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Start_Light\"><\/span><strong>2. Start Light<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The triceps aren&#8217;t as big as the chest and arms so they don&#8217;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.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Warm_Up\"><\/span><strong>3. Warm Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Make_Sure_You_Have_Proper_Form\"><\/span><strong>4. Make Sure You Have Proper Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Track_Your_Progress\"><\/span><strong>5. Track Your Progress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To ensure you&#8217;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.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Give_Your_Muscles_Time_To_Recover\"><\/span><strong>6. Give Your Muscles Time To Recover<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To get the most out of your triceps workouts, it&#8217;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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9230724\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Dont_Ignore_Discomfort_Or_Pain\"><\/span><strong>7. Don&#8217;t Ignore Discomfort Or Pain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;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&#8217;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.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working out triceps with dumbbells is a great way to tone the arm for a leaner, ripped look.\u00a0 Try the exercises listed above to the most out of your triceps workouts. Don&#8217;t forget to track your progress, focus on proper form, and give your muscles time to recover.\u00a0 Following these tips will help you achieve your goals and maintain a healthy lifestyle.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Workout_Triceps_With_Dumbbells\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>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.\u00a0Yet for a balanced, toned look in the arms, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":50576,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[125],"class_list":["post-50575","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Workout Triceps With Dumbbells: 7 Of The Best Exercises - BetterMe<\/title>\n<meta name=\"description\" content=\"Here&#039;s \u2605 HOW TO WORKOUT YOUR TRICEPS WITH DUMBBELLS \u27a4 for a toned, leaner look. Learn the best exercises for triceps and how to make the most out of your workouts.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Workout Triceps With Dumbbells: 7 Of The Best Exercises\" \/>\n<meta property=\"og:description\" content=\"Here&#039;s \u2605 HOW TO WORKOUT YOUR TRICEPS WITH DUMBBELLS \u27a4 for a toned, leaner look. Learn the best exercises for triceps and how to make the most out of your workouts.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1862256307.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"How To Workout Triceps With Dumbbells: 7 Of The Best Exercises\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/\"},\"wordCount\":2107,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1862256307.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How Do The Triceps Work?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The triceps consist of three muscles \u2013 the long head, medial head, and lateral head \u2013 all originate at the shoulder joint and attach to the elbow (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK536996\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The long head of the triceps runs down the back of the arm and is responsible for extending the elbow joint.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Think of the long head as \u201cpulling\u201d the arm back. When you do a triceps pushdown, for example, this muscle is being activated. Day to day, it\u2019s responsible for things like pushing open doors and other activities that require the elbow to move away from the body.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The medial head of the triceps is located closer to the midline of th ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/\",\"name\":\"How To Workout Triceps With Dumbbells: 7 Of The Best Exercises - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1862256307.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Here's \u2605 HOW TO WORKOUT YOUR TRICEPS WITH DUMBBELLS \u27a4 for a toned, leaner look. 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Learn the best exercises for triceps and how to make the most out of your workouts.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/","og_locale":"en_US","og_type":"article","og_title":"How To Workout Triceps With Dumbbells: 7 Of The Best Exercises","og_description":"Here's \u2605 HOW TO WORKOUT YOUR TRICEPS WITH DUMBBELLS \u27a4 for a toned, leaner look. Learn the best exercises for triceps and how to make the most out of your workouts.","og_url":"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1862256307.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"How To Workout Triceps With Dumbbells: 7 Of The Best Exercises","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/"},"wordCount":2107,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1862256307.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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.\u00a0<\/span><span style=\"font-weight: 400;\">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.\u00a0<\/span><span style=\"font-weight: 400;\">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.\u00a0<\/span><span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>How Do The Triceps Work?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The triceps consist of three muscles \u2013 the long head, medial head, and lateral head \u2013 all originate at the shoulder joint and attach to the elbow (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK536996\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The long head of the triceps runs down the back of the arm and is responsible for extending the elbow joint.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Think of the long head as \u201cpulling\u201d the arm back. When you do a triceps pushdown, for example, this muscle is being activated. Day to day, it\u2019s responsible for things like pushing open doors and other activities that require the elbow to move away from the body.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The medial head of the triceps is located closer to the midline of th ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/","url":"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/","name":"How To Workout Triceps With Dumbbells: 7 Of The Best Exercises - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-workout-triceps-with-dumbbells\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1862256307.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Here's \u2605 HOW TO WORKOUT YOUR TRICEPS WITH DUMBBELLS \u27a4 for a toned, leaner look. 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