The Triceps are one of the largest muscle groups in the upper arm, responsible for extending the arm and providing stability for the elbow joint. As such, it’s essential to train them effectively to maximize upper body strength and build mass. One of the best ways to do this is by incorporating dumbbells into your workout routine. In this article, we’ll provide you with the best tricep workout with dumbbells to help you achieve your fitness goals.
Warm-Up:
Before starting any workout routine, it’s essential to warm up your muscles to prevent injuries. We recommend performing 5-10 minutes of light cardio to get your blood flowing and loosen up your joints. This could include jogging, jumping jacks, or cycling.
The Best Tricep Workout with Dumbbells
Let’s dive into the best tricep workout with dumbbells. We’ve selected six exercises that will challenge your triceps from different angles and intensities. If you’re a beginner, start with lighter weights and focus on proper form. If you’re more experienced, challenge yourself with heavier weights and aim for more reps.
1. Dumbbell Overhead Extension:
The dumbbell overhead extension is one of the most effective exercises for targeting the triceps. To perform this exercise, follow the steps below:
- Sit on a bench or chair and hold a dumbbell with both hands behind your head.
- Extend your arms upward, keeping your elbows close to your head.
- Slowly lower the dumbbell behind your head until your elbows are at a 90-degree angle.
- Raise the dumbbell back up to the starting position, and repeat for 3 sets of 10-12 reps.
2. Dumbbell Kickback:
The dumbbell kickback is another great exercise that targets the triceps and helps to tone and build muscle. Follow the steps below to perform this exercise:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Raise your elbows to your sides and extend your arms backward, keeping your palms facing inward.
- Slowly lower the dumbbells back to the starting position and repeat for 3 sets of 10-12 reps.
3. Dumbbell Skull Crusher:
The dumbbell skull crusher is an excellent exercise for targeting the long head of the triceps muscle. To perform this exercise, follow the steps below:
- Lie on a flat bench with a dumbbell in each hand.
- Extend your arms straight above your chest, with your palms facing each other.
- Slowly bend your elbows, lowering the dumbbells towards your forehead.
- Pause for a second, then extend your arms back up to the starting position, and repeat for 3 sets of 10-12 reps.
4. Dumbbell Tricep Extension:
- The dumbbell tricep extension is another great exercise that targets the triceps effectively. To perform this exercise, follow the steps below:
- Stand with your feet shoulder-width apart, holding a dumbbell in both hands.
- Raise the dumbbell above your head, keeping your arms straight.
- Slowly lower the dumbbell behind your head until your elbows are at a 90-degree angle.
- Raise the dumbbell back up to the starting position, and repeat for 3 sets of 10-12 reps.
5. Dumbbell Floor Press
The dumbbell floor press is a great exercise to target the medial head of the triceps muscle while also working your chest and shoulders.
- Lie on your back with your knees bent and feet flat on the floor.
- Hold a dumbbell in each hand, palms facing away from you.
- Lower the dumbbells to your sides until your elbows touch the floor.
- Press the dumbbells up until your arms are fully extended.
- Lower the dumbbells back down to your sides.
- Repeat for 3 sets of 12-15 reps.
Conclusion:
Incorporating these dumbbell exercises into your workout routine can help you target your triceps effectively and maximize your upper body strength. Remember to warm up before starting any exercise routine and to use proper form to prevent injuries.