Building a well-defined set of triceps is a goal for many lifters. The triceps muscle, located at the back of your upper arm, make up a larger portion of the arm musculature and play a significant role in the overall look and functionality of your arms. If you want your arms to look bigger, then you need to focus on your triceps.
While there are various exercises you can perform to target the triceps, dumbbell exercises often offer the most versatility and effectiveness. In no particular order, here are the top five dumbbell triceps exercises that can lead to maximum muscle growth.
1. Dumbbell Triceps Kickbacks
Dumbbell triceps kickbacks are a classic isolation exercise that effectively targets the triceps.
How to do it:
- Hold a dumbbell in each hand, bend your knees slightly, and lean forward from your hips.
- Keep your back straight, pull your elbows up to your sides, and extend your forearms back until they're parallel with the ground.
- Slowly extend the dumbbells back and up until your arms are fully extended. Squeeze your triceps at the top, then lower the weights back to the starting position.
2. Dumbbell Overhead Triceps Extension
This exercise targets the long head of the triceps, which is essential for building overall size.
How to do it:
- Sit on a bench with a back support, holding a dumbbell in both hands. Extend your arms upwards, keeping the dumbbell over your head.
- Lower the weight behind your head by bending at the elbows while keeping your upper arms stationary.
- Push the dumbbell back up to the starting position without moving your upper arms.
3. Dumbbell Triceps Press
Also known as the close-grip press, this exercise targets all three heads of the triceps and also engages the chest and shoulders.
How to do it:
- Lie on a flat bench with a dumbbell in each hand, your palms facing each other.
- Extend your arms straight up over your chest, then bend your elbows to lower the weights towards your shoulders.
- Press the weights back up to the starting position without locking your elbows.
4. Dumbbell Skull Crushers
Despite its intimidating name, this exercise is excellent for isolating the triceps.
How to do it:
- Lie on a flat bench holding two dumbbells directly above you with your arms fully extended.
- Slowly bend your elbows to lower the weights towards your forehead, keeping your upper arms stationary.
- Pause for a moment, then extend your arms back to the starting position.
5. Dumbbell Floor Press
The floor press limits the range of motion, allowing for a more intense triceps workout.
How to do it:
- Lie on the floor with a dumbbell in each hand, your knees bent, and feet flat on the ground.
- Push the weights up until your arms are fully extended, then slowly lower them back down until your upper arms touch the floor.
Remember, form is crucial when performing these exercises to prevent injury and ensure maximum muscle activation. Start with lighter weights and gradually increase as your strength improves. Incorporate these top five dumbbell tricep exercises into your routine for noticeable improvements in strength, size, and definition.
