Lucas M
Building strong arms boosts confidence and improves overall fitness. The triceps are a key muscle group to target for a toned and defined look. To strengthen and tone your triceps, incorporate dumbbell exercises into your routine to achieve your goals. This article explores 15 dumbbell triceps workouts to help you build stronger, more defined arms.
Tricep Dips
To perform tricep dips, start by gripping the edge of a stable surface with your hands shoulder-width apart and extending your legs in front. Bend your elbows to lower your body, and push back to the starting position.
Overhead Tricep Extension
Hold a dumbbell overhead with both hands and stand with feet shoulder-width apart. Keep your elbows close to the head and lower the dumbbell behind your head by bending at the elbows. Extend arms back up to the start position and squeeze the triceps at the top.
Tricep Kickbacks
Hold your dumbbell in one hand and bend forward with a flat back to perform this exercise. Keep your upper arm parallel to the ground, and extend the forearm back until the arm is straight. Hold briefly, then return to the starting position. Keep your elbow stationary throughout.
Close-Grip Bench Press
Start by lying flat on a stable bench and hold your dumbbells above your chest with palms facing each other. Lower dumbbells to the sides of the chest, keeping elbows close to the body. Press the dumbbells back up to the starting position, squeezing the triceps at the top.
Tricep Pushdowns
Start by facing a cable machine with a straight bar attached to the high pulley. Hold the bar with an overhand grip and keep hands shoulder-width apart. Keep elbows close to the body, and extend arms downward until fully extended. Hold briefly, then return to the starting position.
Skull Crushers
Lying on a bench, keep your feet flat and hold dumbbells above your chest with palms facing each other. Bend the elbows, lowering the dumbbells towards your ears while keeping the upper arms stationary. Extend your arms up while squeezing your triceps at the top. Maintain control and avoid locking elbows.
Tricep Rope Press
Grab a rope attached to the pulley, and then face away from the machine. Hold dumbbells with palms facing each other. Extend arms downward, keeping elbows close to the body. Squeeze the triceps at the bottom, then return to the starting position by flexing the elbows.
Reverse Grip Tricep Pushdowns
Hold dumbbells with palms facing up, standing before a cable machine. Add a straight bar to a high pulley machine, then hold the bar with an underhand grip, hands shoulder-width apart. Extend arms downward, focusing on contracting the triceps.
Tricep Pulldowns
Stand facing a cable machine and hook a straight bar to the high pulley. Hold dumbbells with palms facing down and arms extended overhead. Keep elbows close to the body and lower the dumbbells by bending the elbows until arms are fully extended. Contract the triceps, then return to the starting position.
Tricep Overhead Press
Hold your dumbbells at shoulder height with your palms facing inward. Press the dumbbells directly overhead and fully extend your arms. Lower the dumbbells back to the starting position, elbows at 90-degree angles. Keep your core engaged, and avoid arching the back.
Tricep Skull Crushers
This exercise is similar to the regular skull crusher but with a wider grip to engage the triceps differently. Hold dumbbells above your chest with palms facing each other and extend your arms. Bend your elbows so you can lower the dumbbells towards your ears. Extend arms back up, squeezing triceps at the top.
Close-Grip Pushups
Perform the exercise by assuming a plank position with hands directly under the shoulders and elbows close to the body. Then, lower your chest to the ground and push back up to engage the triceps.
Tricep Hammer Curls
Hold your dumbbells in each hand with a neutral grip (palms facing each other). Keep your elbows close to the body and curl the weights upward until your forearms are parallel to the ground. Lower back down with control.
Tricep Bench Dips
Sit on the edge of a bench and hold a dumbbell between your feet or thighs for added resistance. Place hands shoulder-width apart on the bench, fingers facing forward. Lower your body by bending your elbows until your arms are at a 90-degree angle, and then push up to the start position.
Overhead Tricep Dumbbell Extension
Stand or sit on a bench with your dumbbell held firmly with both hands above your head. Lower the dumbbell behind your head and bend your elbows so the forearms face the floor. Extend your arms upward, returning to the start position.
Comments
Loading…