Triceps Workout with Dumbbells

Triceps Workout with Dumbbells

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Triceps are known as the three-headed muscles which move through the back of the upper arm. Most men seek for ways to improve and broaden their triceps because it makes them appear more prominent and more muscular than others.

However, having strong triceps can perform more than just masculine looks; it can give you strength and enable perform more functions. The triceps’ primary purpose is to straighten the arm.

There are numerous ways to build your triceps; however, finding the perfect muscle contraction is difficult. It is important to note that straightening the elbow and locking it are two different things.

Ensure that you put your triceps in tension and are physically active whenever it is in a straight position. If you engage in any activity that makes you straighten your hand at your elbow, you are exercising your triceps.

There are numerous ways to train your triceps, and they include:

Close-grip pushup

There are only a few workouts which can give you a required result of this particular exercise. A close-grip pushup is a type of activity that can be done anywhere and anytime.

It is an easy and efficient exercise which can be done at any time of the day because of its convenience. In addition to this, your body weight is the primary determinant of this exercise. To intensify this exercise, you can add the use of a dumbbell.

How to do it:

Place your body in a push-up point, making your hands contracted than the width of your shoulder. Make sure your hands are placed under your shoulders with your tightened core and clasped gluteus.

Place your body directly against the floor, keeping your elbows in an acute angle position. Be sure to keep your elbows fixed at a place and not flaring sideways.

Triceps Gravity Press

This workout peculiarly challenges your triceps. These exercises tend to put tension on your triceps, and you develop resistance, and gravity inquired from pressure.

You must perform these exercises regularly while you take breaks in between. The period you spend on these breaks depends on your level of endurance.

How to do it:

dumbbell exercisePlace your body on a bench, put your dumbbells in your hands above your shoulders with your core tightened. Lower your elbows in such a way that your forearms become similar to the direction of the floor.

While your hands are in the same direction to the grounds with your hands gently moving over your head, you mustn’t forfeit that position that your arm maintains with the field.

Once your hand is straightened to its extreme, you hold on that position for a little while. After this, you gradually return your hand to its initial spot while maintaining your forearm’s status with the floor.

Tall Kneeling Triceps Pressdowns

Pressdown is known to be one of the best ways to build and strengthen your triceps.

It aims to keep the elbows in proportion to your torso and maintain your hands in a downward position. You can level it up by merely bending on your knees while working on your cores and butt.

How to do it:

Place your knees on the ground with your thighs in proportion to your torso and a tightened core and butt. Place your blades located on your backs backward, with your grip hard on a resistance band.

Make sure that your abs are stretched and that you are not bending forward. Continue this workout for as long as ten reps if you a high level of intensity.

Close-Grip Bench Press

This exercise is marvelous for your chest and abs building. It strengthens your core and provides you with strength in your chest. Making a change in your grip position can go a long way in expanding your arms and also adding depth.

How to do it:

Take hold of a dumbbell on both hands; make sure that it is shoulder-width at a distance. Place it directly above you while maintaining straight arms.

Reduce the dumbbells to a particular position, hold that position for a little while, and then return to your first area.

Kneeling Triceps Kickback Finisher

Apart from the other triceps extensions, this particular exercise is fantastic for both biceps and triceps. It is aimed at strengthening and increasing your biceps and triceps muscle mass.

This exercise is straightforward and efficient in every individual; you just need a set of dumbbells.

How to do it:

Place your knees on the floor while holding dumbbells in your hands, then lower your hips. Lift your arms while placing your elbows at a right-angle, so that they are proportionate to the ground.

Let out both arms and move them back while holding your dumbbells and tightening your triceps, trying to keep them in place. Tighten your abs to enable that your arms are kept in position.

Bend your arm to the original position while placing your other hand in a straight position; after this, you reduce your right arm. You can engage in this exercise five times to ensure you get your desired results.

Half-Bench Skullcrusher

This is a fantastic workout which trains your triceps and core at the same time.

How to do it:

You place your torso on a bench while grasping a dumbbell in your hands right above your shoulder. Make sure that your abs are tightened. Lower your elbow while bending the dumbbell in the direction of your forehead, then pull it up.

Plank Hold Triceps Finisher

This is another superb exercise that directly works on your core and triceps simultaneously.

How to do it:

Place a resistance bland directly at your front. Latch a plank point instantly at its front, tighten your abs and hold onto the band with your hand.

While doing this, make sure your butt and core are properly squeezed to achieve the maximum result. Do not move your hips while your right arm is being pulled back by the band.

Triceps Kickback in Plank

This is a high-intensity workout that has been used for several years and is still very useful.

How to do it:

You begin with a high plank, with your shoulders overhead your wrist and your hands far from each other.

Holding two dumbbells, with your legs drawn-out directly at your back with a hip-width, combined with a tightened abs and butt. Place your elbow backward to perform a row, lifting the dumbbell to your torso.

To restock the rocking of your hips, your core and glutes must be squeezed, while your elbow is put in position, you straighten out your arm to the extreme while pushing it backward.

Lower your arm downwards while returning the dumbbell to its original position. You can engage in this procedure for one rep because it is for both your arms.

Overhead Triceps Extensions

This exercise is a popular and well-known workout known to have strengthened the cores and buildup the triceps in men.

It is one of the most comfortable and most convenient exercises to engage in. It is likewise very suitable for beginners and even experts in the field.

How to do it:

tricep extensionStand while placing your feet widely apart from each other, place a dumbbell on each hand at the back of your neck with your elbows facing upwards pointing to your ceiling.

Join the dumbbell together so that they can touch each other while you pull in your elbows to your head as much as you can. This is known to be the beginning point.

Now, do not move your upper arms while you are straightening your elbows and extending the dumbbell overhead. Place your shoulder downwards, keeping your abs tightened and your arms at a very close range with your head.

Hold in this position for a little while, and then you gradually lessen the dumbbell at the back of your head. You can engage in this exercise for forty seconds.

Skull Crushers

This is one of the most efficient exercises when it comes to the training of your biceps. You must engage in this exercise promptly to achieve good results.

How to do it:

Place your back on your mat while your legs are lowered with your feet placed downwards. Put weights in each of your hands to achieve the best results.

Place your dumbbells directly above your shoulder, with your palms closing in a while, placing your hands in a reasonable distance.

Lower your elbows, place the dumbbells directly against your head while placing your elbows in the exact position. Return your arms to the original post. Repeat this exercise for forty seconds.


Triceps are the primary arm muscles that aid in giving a strong and masculine look to men and women. Most individuals seek to develop and strengthen their triceps, and there are numerous methods of doing this.

The most convenient and most comfortable way to this is by exercising. Exercises that are bound to increase and strengthen your triceps include skull crushers, overhead triceps extensions, and even triceps kickbacks in plank.

There are, however, other ways to improve your triceps strength and mass like living a healthy lifestyle and cutting back on unhealthy habits.