11 Best Dumbbell Tricep Exercises That Can Help Build Your Arm Muscles

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Your triceps are some of the heavy lifters of most upper body movements. You will need strong triceps to help open doors, carry heavy items, mow the lawn, push and pull anything, etc. Dumbbell tricep exercises are some of the best ways to tone and strengthen your upper arms.

Dumbbell tricep exercises can help you to train other muscle groups and make it possible to condition your body for other exercises like push-ups and presses.

A strong and well-toned triceps

• can help you to participate in many sporting activities such as tennis, basketball, and volleyball.
• can help you to lift or carry heavy objects like suitcases and shopping

The triceps have three heads – the long head, the lateral head, and the medial head. All three heads contract when you do any tricep exercises. Thus, you will need movements that can hit all three heads of the triceps muscles from different angles to help get the best results.

Best dumbbell tricep exercises for toning and strengthening your arms

Here are some of the best dumbbell tricep exercises for toning and strengthening your upper arm muscles.

As the title hints, you will need dumbbells for all the movements.

Dumbbells are a must-up piece of equipment for any home gym setup. Check here for our recommended adjustable dumbbells for home gyms if you are yet to acquire some.

Overhead Triceps Extensions

The overhead triceps extensions are some of the best dumbbell tricep exercises for isolating the long head of the tricep muscles.

You will need to target and build a denser and larger long head of the tricep muscles if you want large triceps. The overhead triceps are one of the best dumbbell tricep exercises for targeting the long head.

You can do the exercise either standing or seated. You will need a weight bench if you opt to do it seated

Steps to follow

• Stand upright, holding one dumbbell with both hands. Keep your back straight.
• Lift the dumbbell straight up over your head. Ensure the ends of the dumbbell point towards the floor and the ceiling.
• Unlock your elbows and bend your arms backward to lower the dumbbell behind your head. Do the movement in a slow and controlled manner.
• Raise the dumbbell slowly and return to your starting position
• Repeat 8-12 reps per set and 3-4 sets to complete a session

Dumbbell Tricep Kickback

The American Council on Exercise (ACE) identifies kickbacks as one of the best dumbbell triceps exercises. (1)

The kickback allows you to work one side of your body independently, making it possible to concentrate on your weaker side.

You will need a proper form for the movement to avoid injury and prevent overloading the spine.

You will need a weight bench for the exercise.

Steps to follow

• Place the dumbbell on the right side of a flat weight bench.
• Place your right knee, and rest your right hand on the weight bench. Your right leg should be on the floor.
• Using a neutral grip, grasp the dumbbell with your left hand.
• Look straight ahead and keep your back straight.
• Bend your left elbow and form a 90-degree angle with your forearm and upper arm. Keep the upper arm very close to your body.
• Moving only at the elbow, lift the dumbbell slowly behind you until you lock your elbow.
• Return the dumbbell in a slow and controlled manner to your starting position. Keep your body still and move the dumbbell with only your triceps.
• Repeat 8-12 reps for one side of your body.
• Switch sides and go through the movement with the other hand, repeating 8-12 reps to complete a set.
• Aim to complete 3-4 sets per session.

Dumbbell JM Press

The JM press combines two of the best tricep-building exercises – the close-grip bench press and the skull crusher.

You either use a barbell or a pair of dumbbells for the exercise. Using free weights makes the JM Press one of the best dumbbell tricep exercises for toning and strengthening your upper arm muscles.

Steps to follow

• Lie with your back on a flat weight bench, holding a dumbbell in each hand, and plant your feet on the floor.
• Extend your arms up and bring the ends of the dumbbells together. Your palms should point away from your face.
• Change the angle of your arms to about 92 degrees
• Bend your elbows and lower the dumbbells to your chin. Your elbows should be close to your ribs. Ensure you keep the ends of the dumbbell together throughout the movement.
• Pause and push the weights back to your starting position in a slow and controlled manner to complete a set.
• Repeat 8-12 reps for a set and 3-4 sets to complete a session

Dumbbell Tate Press

The Tate press offers a unique range of motion to help target and work your arm muscles, making it one of the best dumbbell tricep exercises for well-toned upper arm muscles.

It is one of the best dumbbell tricep exercises that can help improve your pressing variations.

Steps to follow

• Lie with your back on a flat bench holding a dumbbell in each hand and close to your chest. Plant your feet on the floor
• Breathe in and extend your arms until you lock your elbows, pointing the dumbbells toward the ceiling.
• Bend your elbows and bring the inner part of the dumbbells down toward your chest. Ensure your thumbs point toward each other.
• Reverse the movement as soon as the ends of the dumbbells touch your chest and press the dumbbells up until you lock your elbows.
• Repeat 8-12 reps for a set and 3-4 sets to complete a session

Dumbbell Skullcrusher

The dumbbell skullcrusher is a stable of bodybuilders for targeting and strengthening arm muscles.

The skullcrusher is one of the best dumbbell tricep exercises for building strength and mass in the triceps. The movement targets the long head of the triceps and is more lenient on the elbows and wrist than the barbell version.

Steps to follow

• Lie with your back on a flat weight bench, holding a dumbbell in each hand.
• Extend your arms and point the dumbbells straight at the ceiling.
• Bending at only your elbows, lower the dumbbells until they are at the sides of your head.
• Push the dumbbells up again as soon as they reach your ears until you lock your elbows.
• Repeat 8-12 reps for a set and 3-4 sets to complete a session

Caution

• Start with lighter dumbbells until you have mastered the movement. You could develop elbow injuries by starting with heavy weights.
• Do not attempt the exercise if you have shoulder injuries.

Dumbbell Floor Press

The floor press is an upper-body strengthening exercise performed lying on the floor.

Lying on the floor limits the range of motion, allowing you to target the triceps much more than the chest.

Lying on the floor allows you to press more weight than would otherwise have been possible with a bench.

Using a neutral grip for the floor press reduces the pressure on your shoulder joints.

The floor press is one of the best dumbbell exercises for working and strengthening the upper arm muscles without putting much pressure on your shoulder joints. They are also some of the best exercises for adding mass to the triceps.

Steps to follow

• Lie on the floor or on an exercise mat, holding a dumbbell in each hand. You can bend your knees at 45 degrees or stretch your legs. Keep the dumbbells close to your chest.
• Extend your elbows and point the weights directly toward the ceiling.
• Slowly lower the dumbbells straight down until your elbows touch the floor.
• Press the dumbbells back to your starting position, but do not lock your elbows. Ensure the dumbbells don’t touch each other at the top of the movement. And don’t bounce your elbows on the floor.
• Repeat 8-12 reps for a set and 3-4 sets to complete a session

Lying Pronated Dumbbell Tricep Extension

You can use the lying pronated dumbbell tricep extension to isolate the triceps muscles. It is one of the most effective dumbbell tricep exercises for working and strengthening the upper arms.

Steps to follow

• Lie with your back on the weight bench, holding a dumbbell in each hand at your chest.
• Raise the dumbbells straight up toward the ceiling.
• Rotate the dumbbells such that your arms face forward and the ends of the dumbbells point toward each other.
• Unlock your elbows and slowly lower the weights toward your shoulders until your forearms are about parallel to the floor.
• Return the dumbbells to your starting position in a slow and controlled manner to complete a set
• Repeat 8-10 reps for a set.

Incline Dumbbell Tricep Extension

The incline tricep extension is one of the best dumbbell tricep exercises for isolating the triceps.

Using an incline bench for the exercise increases the range of motion and stretches the triceps much better.

Steps to follow

• Set the weight bench to 25-35 degrees incline.
• Sit and lay back on the weight bench, holding a dumbbell in each hand at your chest. Keep your back flat on the pad and grasp the weights with a neutral grip.
• Press the weight straight up until you lock your elbows
• Pause, unlock your elbows, and lower the dumbbells to your shoulders in a slow and controlled manner.
• Press the dumbbells back to your starting position when your forearms are parallel to the floor.
• Repeat 8-12 reps for a set.

Bent Over Dumbbell Tricep Kickback

The bent-over tricep kickback is a classic isolation exercise for building strength and mass in your triceps.

Steps to follow

• Stand, holding a dumbbell of appropriate weight in each hand.
• Allow your arms to hang close by your sides with your hands facing each other.
• Slightly bend your knees and lean forward at your waist. Keep your back straight and your head up. Your forearms should point toward the floor, and your upper arms must be parallel to the floor and close to your torso. Ensure your upper arms and forearms are at 90 degrees.
• Exhale, and without moving your upper arms, raise the dumbbells. Keep lifting the dumbbells until your forearms are parallel to the floor and your arms are at full extension. Ensure you move only your forearms.
• Inhale and lower the dumbbells back to your starting position in a slow and controlled manner
• Repeat 8-12 reps for a set and 3-4 sets to complete a session.

Single-Arm Standing Dumbbell Extension

Unilateral exercises are always worth considering when working your muscles. They work on each side of your body independently, help to correct imperfections, and help build a symmetrical body. The single-arm dumbbell triceps extension is one of such unilateral exercises.

The One-arm dumbbell triceps extension can target all three heads of the triceps with emphasis on the long head if you perform the exercise with your arm overhead.

It is one of the best dumbbell tricep exercises for adding size and definition to your triceps.

You can perform the exercise seated or standing.

Steps to follow

• Stand upright, holding a dumbbell in one hand above your head. Your palm should face forward.
• Bend your elbow slightly and place your free arm across your body for stability.
• Without moving your upper arm, bend your elbow and lower the weight slowly behind your neck.
• Continue lowering the dumbbell as far as you can, then raise it back to your starting position in a slow and controlled manner.
• Repeat 8-12 reps with one hand for one side of your body.
• Switch sides and go through the movement with the other hand, repeating 8-12 reps to complete a set.
• Aim to complete 3-4 sets per session.

One Arm Bent Over Dumbbell Tricep Kickback

Just like the single-arm dumbbell triceps extension, you can use the one-arm bent-over dumbbell tricep kickback to correct imperfections.

The movement requires balance and core strength to keep you stable.

They are some of the best dumbbell tricep exercises that can contract the upper arm muscles one at a time.

To perform the exercise,

• Hinge forward, holding a dumbbell in one hand, and row the dumbbell as described above.
• Switch sides and repeat for the other side.

Steps to follow

Preparing for your tricep dumbbell exercises

It is necessary to warm up before any strength training exercises and workouts. A good warm-up can help relieve muscle tension and get more blood flowing into your muscles. It can also help prevent injury.

Calisthenics exercises, such as jumping jacks, walking, and jogging, are some effective warm-up movements that can help prepare you for strenuous exercises.

Final words from LiveLIfe

Dumbbell triceps exercises are some of the most effective ways to work and strengthen your upper arms.

They can help increase muscle mass, reduce your risk of injury, and help improve your posture.

Working your triceps with dumbbells can give you many benefits, including reducing the pressure on your joints and wrist.

Dumbbell triceps exercises are worth serious consideration.