10 Best Dumbbell Tricep Exercises for Home or Gym

Do you want to build bigger triceps with just a pair of dumbbells in the comfort of your home? No Problem.

There are many good exercises out there that will help you build a bigger and stronger triceps with a pair of dumbbells.

Dumbbells are a versatile and effective tool for targeting your triceps, and with the right exercises, you can see significant gains in strength and size.

From my own experience, dumbbell triceps training can do amazing things. After consistently performing these exercises, I noticed a remarkable increase in the size and shape of my triceps muscles.

Don’t Worry! Dumbbells can be used for a wide variety of tricep exercises, and they allow you to overload the muscles gradually.

Triceps Anatomy And Its Functions

Understanding the different heads of the triceps muscle can help you target specific areas during your tricep workout routine.

The triceps brachii muscle is located on the back of the upper arm. It is a three-headed muscle opposite the biceps and is responsible for 2/3 of upper arm mass. Big triceps make the arms look big, contrary to the popularity of big biceps, which are smaller in comparison.

The tricep comprises three heads: long, medium, and lateral.

• In addition to extending the elbow joint, the long head of the triceps muscle also assists in shoulder extension and adduction (bringing the arm towards the body).
• The lateral head of the triceps muscle is the largest of the three heads and is primarily responsible for elbow extension.
• The medial head of the triceps muscle is smaller than the lateral head and primarily assists in elbow extension.

The triceps muscle’s main function is to extend the elbow joint, which is necessary for pushing, pressing, and straightening the arm.

10 Best Dumbbell Tricep Exercises For Home

While various tricep exercises use various equipment and machines, the following 10 require only dumbbells.

Here are detailed descriptions of all the major tricep exercises you can do with dumbbells at home and in the gym. These exercises focus on the triceps muscles, including the lateral, long, and medial heads.

1. One-Arm Overhead Dumbbell Triceps Extension

The one arm dumbbell overhead triceps extension is a single-joint exercise that targets the triceps while increasing stability throughout the core and the shoulder regions.

When you use dumbbells instead of an EZ-bar for overhead extension, you can work each arm separately and ensure that the stronger side does not carry the weaker one.

This lets you focus on perfect form in that one arm and allows for a greater range of motion.

How To Do

1. Stand shoulder width apart and lift a dumbbell overhead with your right hand.
2. Hold it straight overhead with an overhand grip (palm facing forward).
3. Keeping your upper arm right beside your head.
4. Lower the dumbbell behind your head and toward your left shoulder until your elbow forms a 90-degree angle.
5. Then, slowly lift it back to full arm extension. Repeat for as many reps and sets as desired.

Tips

• Weight should move in a controlled manner.
• The chin should remain parallel to the floor, and the core should be braced during the exercise.
• Keep your upper arms as still as possible, allowing your forearms to drive the movement

2. Dumbbell Kickback

This is a good dumbbell triceps exercise to do if you want to strengthen and tone the entire head of the triceps.

The dumbbell tricep kickback is an isolation exercise. Unlike other exercises, such as the diamond push-up or close grip bench press, it specifically targets the tricep muscle.

It doesn’t take up a lot of space, so it’s a good workout-at-home option for people who can’t afford to go to the gym daily.

How To Do

1. Place your right knee and palm on a flat bench so your torso is parallel to the floor.
2. Hold a dumbbell in the left hand and keep the left foot flat on the floor.
3. Press your left arm tight against your side with the upper arm parallel to the floor.
4. Extend the elbow until your arm is straight back and fully extended.
5. Flex the triceps hard for a second, then reverse to the starting position.
6. Complete all reps on the left arm and then repeat on the right.

Tips

• Keep your body as still as possible, moving only your forearms.  
• Keep control of the weight as you slowly lower the dumbbells back to the starting position.

3. Lying Dumbbell Triceps Extension

The dumbbell lying triceps extension is an excellent move to begin your triceps workout routine. It is an isolation exercise, which means they use only one joint.

The best thing about me is that your tricep muscles are working hard at the top of the dumbbell lying triceps extension.

It puts no pressure on the wrists, so they are an alternative for people with wrist strain or injury. It allows unilateral training (training one limb at a time), increases core stability, and improves muscular imbalances.

How To Do

1. Lie on a flat bench with your feet flat on the floor.
2. Grasp a dumbbell in each hand and hold it directly above you with your palms facing inward (neutral grip) and your arms extended.
3. Make sure that your upper arms and elbows are still.
4. Lower the dumbbell behind your head, feeling a stretch in your tricep muscles.
5. Pause and squeeze the triceps, then raise the dumbbells back to the starting position.

Tips

• Concentrate on keeping your elbows stable.
• Do not allow your elbows to flare out to the sides.
• Slowly lower the weights and do not use momentum.

4. Close-Grip Dumbbell Press

The neutral grip dumbbell press is a great bench press alternative because it emphasizes chest and triceps without causing shoulder pain. Because your palms are facing each other, it reduces the strain on your shoulders.

If you are new to performing a neutral grip bench press, you may want to modify the exercise a bit. One way is to use a lighter weight.

Furthermore, it enhances the freedom of movement inherent in dumbbell exercises. 

How To Do

1. Grab two dumbbells with a neutral or hammer grip and lie on your back with your feet flat on the floor.
2. You should hold the weights above your shoulder.
3. Now raise the weights above your head, feeling a strong chest muscle contraction.
4. Bring the dumbbells back to the starting position and feel a good stretch in your pecs.

Tips

• Keep your elbows close to your sides.
• To ensure the shoulders remain in a safe position, keep your shoulder blades pinched together.
• Don’t allow the dumbbells to collide at the top of each rep

5. One-Arm Dumbbell Lying Triceps Extension

The One-arm lying dumbbell tricep extension is one of the best dumbbell tricep exercises you can do because it stretches the muscle and allows for a full range of motion during the movement.

The lying position allows for a greater range of motion than other tricep exercises, allowing for better muscle activation.

It’s a fantastic exercise for overall tricep development and can be performed in various ways.

How To Do

1. Lie on a flat bench and hold a dumbbell in your right hand with an overhand grip.
2. Extend your arm so the dumbbell is straight from your right shoulder.
3. Without moving your upper arm, bend at the elbow to bring the dumbbell down to the side of your head.
4. Exhale as you extend your elbow and push the dumbbell back up to the starting position.
5. Complete as many reps as desired, then repeat with the left arm.

Tips

• Only move your forearms, not your upper arm.
• Do not lock out your elbow at the top of the movement.

6. Seated Dumbbell Tricep Extension

Try the two-arm tricep extension if you’re looking for a more effective dumbbell exercise. Depending on your preference and physical limitations, you can do it sitting or standing position.

The seated dumbbell tricep extension is my preferred choice as it isolates the triceps muscles effectively. It is particularly useful in targeting the long head of the triceps muscle.

How To Do

1. Grab a dumbbell of your desired weight, whether you are standing or sitting. Keep your core tight throughout the entire lift.
2. Grasp the dumbbell handle with both hands side-by-side and curl the weight upward.
3. Once the weight is level with your forehead, rotate it so that your hands are facing upward and are positioned on the underside of the top bell.
4. Lower the weight behind your head until your forearms are horizontal.
5. Do for 3 to 6 sets of 6–12 repetitions.

Tips

• Keep your elbows close to your head.
• Slowly lower the dumbbells behind your head and keep your elbows stationary.
• Exhale as you lift the weights, and inhale as you lower them.
• Maintain a neutral head position to avoid neck and cervical spine pressure.

7. Incline Dumbbell Tricep Extension

The incline dumbbell tricep extension helps to build muscle and strength in all three tricep heads.

An incline position allows for a deeper stretch at the bottom of the movement and gives your triceps a good contraction.

How To Do

1. Adjust the bench to an incline of around 30-45 degrees.
2. Grab a dumbbell in each hand and lie against an incline bench, face up, with your feet firmly planted on the floor.
3. Extend your arms over your shoulders with your palms facing each other.
4. Then, slowly lower the dumbbells behind your head by bending your elbows.
5. Hold this position for a count, and then raise your arms back up to the starting position.

Tips

• Keep your upper arms fixed, with your elbows close to your head.
• Do not use excessively heavyweight, as this is dangerous for your elbows.

8. Dumbbell Tate Press

To get more creative with your dumbbell tricep exercise, why not try the dumbbell Tate Press?

It is an advanced tricep exercise that moves the muscle differently, but still targets and builds the tricep muscle.

For bodybuilders, the Tate press will offer a unique range of motion to target the triceps. This will help in building a complete pair of horseshoe triceps.

This exercise requires only a pair of dumbbells and a flat surface, making it practical and accessible for home workouts or for individuals without access to gym equipment.

How To Do

1. Lie down on the bench with the dumbbells held directly above your chest, similar to a lying bench press position.
2. Hold a dumbbell in each hand so your palms face your feet.
3. Keep your shoulders locked in position, bend your elbows to lower the dumbbells down towards your chest.
4. Time to push back up! Straighten your elbows to extend the dumbbells back to the starting position.

Tips

• Don’t be afraid to adjust the outward angle of your elbows. Find a position that feels comfortable and avoids any shoulder or elbow strain.
• Keep your core engaged and avoid letting your shoulders round forward off the bench.
• Using a slow eccentric (lowering portion) of the exercise can help improve tension and the mind-muscle connection.
• Don’t lock out at the movement’s top to protect your elbows.

9. Decline Dumbbell Tricep Extension

The dumbbell decline tricep extension is a variation of the lying dumbbell tricep extension that significantly declines the movement.

It is more effective for two reasons: the use of a neutral grip and the location of the shoulders.

Decline tricep extension increases the range of motion, so you can get a bigger stretch on the tricep at the bottom of the move.

How To Do

1. Grab a dumbbell in each hand and lie against a decline bench with your feet firmly on the pads.
2. Extend your arms over your shoulders with your palms facing each other.
3. Then, slowly lower the dumbbells behind your head by bending your elbows.
4. Hold this position for a count.
5. Then in a controlled motion, raise your arms back up to the starting position.

Tips

• Keep your upper arms fixed, with your elbows close to your head.
• At the top of the movement, do not lock out your elbows.

10. Seated Bent Over Two Arm Dumbbell Kickback

The seated bent-over two-arm dumbbell kickback is a great exercise for building size and strength in all three heads of the triceps.

This exercise uses both arms simultaneously, so the triceps get the same amount of work.

This exercise can be performed with a set of dumbbells, which makes it a convenient and effective addition to any workout routine.

How To Do

• Sit on a bench and grab a pair of dumbbells using a neutral grip (palms facing your body).
• Keep your upper arms fixed to your sides, and lean forward until your torso is almost horizontal. Your back should be straight.
• Exhale as you extend the dumbbells behind you until your forearms are horizontal.
• Hold for a count of two and inhale as you slowly lower the dumbbells to the starting position.

Tips

• Start with light dumbbells and then increase the weight, only if you can maintain proper form.
• Only your forearms should move. Keep your upper arms horizontal and locked to your sides.
• Keep your back straight and core tight during the movement to avoid back pain.

How To Get A Bigger Tricep With Dumbbells

When you want to work your arms, a tricep workout with dumbbells is a great way to challenge them. But you don’t need to devote time to training this small muscle group.

It is important to remember that, exercises should target all three heads of the tricep. This will help give your tricep the shape and definition you want.

The dumbbell tricep exercises listed will be performed with moderate loads and repetitions to emphasize both muscular hypertrophy (muscle growth) and muscular endurance.

1. Select Weekly Sets For Tricep As per Your Fitness Level

Working sets per week

• Beginners: ~10 sets per week.
• Intermediate: ~15 sets per week.
• Advanced: ~20 sets per week.

2. Choose The Training Plan As Per Your Goal

1. For muscle endurance: Aim for 3-4 sets of 12-15 reps, with moderate resistance.
2. For muscle strength: Aim for 3-5 sets of 6-10 reps, with more resistance.
3. For muscle hypertrophy (increased muscle size): Aim for 3–4 sets of 8–12 reps, with moderate to heavy resistance.

If you want to really smoke your pushing muscles, you can also do this dumbbell triceps finisher after a chest workout or a shoulder workout.

3. Choose The Right Exercises

Incorporate exercises that target different areas of the tricep, such as close-grip bench press, dumbbell kickback, and dumbbell overhead extension.

Proper form is essential for building tricep muscles effectively. Ensure to use a full range of motion and maintain control throughout the movement.

4. Increase Weight Progressively

As your tricep strengthens, increase the weight you lift to continue challenging your muscles and promoting growth.

Avoid doing the same exercises and rep ranges and sets every workout.

Instead, vary your routine by changing the exercises, the number of sets and reps, and the weight you use.

5. Add Intensity Techniques

Incorporate intensity techniques such as drop sets, supersets, and rest-pause sets to stimulate muscle growth.

• Drop Sets: After finishing a set with a difficult weight, immediately reduce the weight and do another set without rest. This technique can help exhaust the triceps and stimulate muscle growth.
• Supersets: Pairing two exercises back-to-back with minimal rest in between can create an intense workout. For example, combining a close-grip bench press with dumbbell kickbacks in a superset can effectively target different areas of the triceps.
• Rest-Pause Sets: Perform an exercise for muscle failure, then rest briefly before continuing with more reps. This technique can help push the triceps to their limits, stimulating strength and growth.

6. Fuel Your Body With Proper Nutrition

Building impressive triceps isn’t just about lifting weights – it’s about feeding your muscles the right fuel.

Eat a balanced diet with adequate protein, carbohydrates, and healthy fats to support muscle growth.

7. Give Your Muscles Time To Recover

During intense workouts, microscopic tears occur in your muscle fibers. Rest allows your body to repair these tears, leading to stronger muscle growth.

Allow your muscles time to recover between workouts by taking rest days and getting enough sleep each night.

Don’t be afraid to take an extra rest day if your triceps feel fatigued or sore.

Dumbbell Tricep Workout Routine

This workout contains multiple dumbbell exercises designed to target all the muscles in your tricep and increase overall muscle mass.

This workout plan is a starting point that can be adjusted based on individual fitness levels and goals.

For Beginner

Here’s a beginner tricep exercise routine with dumbbells that you can do at home:

Workout Routine For Intermediate

Dumbbell Workout Routine For Advance

Note

It’s a good idea to add various exercises to your tricep workout routine to target the muscle from different angles and provide overall muscle growth.

Be smart: Don’t limit yourself to dumbbell tricep exercises. Take advantage of their benefits and supplement them with other tricep exercises when needed.

• 7 Best Barbell Triceps Exercises For Mass And Strength
• 15 Bodyweight Triceps Exercises: Beginner To Advanced
• Best Triceps Cable Exercises For Building Bigger Arms

A dumbbell workout can be easily added to your chest training program.

It can be especially effective with a bodyweight barbell, machine, or cable to build the biggest, strongest tricep possible.

FAQs

Which dumbbell exercise is best for the triceps?

Here are the best dumbbell exercises for tricep mass, definition, and strength.

1. One-Arm Overhead Dumbbell Triceps Extension
2. Dumbbell Kick Back
3. Dumbbell Lying Triceps Extension
4. Close-Grip Dumbbell Press
5. Two Arm Dumbbell Extension and many more

When should I train my triceps?

There is no right or wrong answer, as it depends on your goals. When you have more energy, you can put them at the start of the workout. You can either add it to an upper or push day after pressing, or you can train them when they’re fresh.

Can you grow triceps with dumbbells?

The best dumbbell tricep exercises help grow the tricep. You must incorporate dumbbells into your triceps training if you want thick, strong horseshoe triceps like a powerlifter. 

Should I Go Heavy on Triceps?

It depends on your fitness level and experience. The key to starting on any muscle group is to focus on proper form and use a weight that you can control but still challenge you. If you can handle it, add more weight.

How do you hit 3 heads of triceps with dumbbells?

The dumbbell kickback, Close-grip dumbbell press, and dumbbell tricep extension exercise are some of the best exercises for working all three heads of the triceps.

It’s a good way to strengthen all the three heads of the triceps.

Takeaways

These dumbbell triceps workouts are highly recommended for anyone interested in building triceps muscles and gaining strength.

Dumbbell tricep exercises can help strengthen the triceps, which can improve overall arm strength and size. Dumbbells help you build equal strength and a symmetrical aesthetic through your upper arms.

Dumbbells’ versatility makes them the perfect tool for exploiting joint angles, using compounds and isolation to maximize muscle growth. 

Thank you for reading; enjoy your workouts.

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.