Triceps are one of the hardest parts of the arm to build and define. By incorporating some basic dumbbell exercises into your routine, you can help target this hard-to-reach muscle effectively.
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If you’d like to tone up your arms and really make those triceps pop, try the following triceps workout with dumbbells to see what you’ve been missing.
Aim for three sets of 10 to 12 repetitions of each exercise.
1. Two-Arm Triceps Extension
This triceps-toning exercises can be done standing or seated. (A seated position provides more support for your lower back, but feel free to do this while squatting for an extra challenge).
Keeping your upper arms steady, hold a dumbbell with both hands behind your head. Lift the dumbbell until your arms are straight and the weight is above your head; lower back into the starting position for one rep.
2. Single Arm Triceps Extension
In a seated or standing position, start by holding one dumbbell behind your head. Make sure your elbow is at a 90-degree angle. Straighten your arm until the weight is above your head and lower it back to the starting position. Your upper arm shouldn’t move throughout this exercise. This counts for one repetition.
3. Triceps Kickbacks
On a workout bench (or chair if you’re at home) support your weight on one knee and hand. Hold the dumbbell in the other hand. With your palm facing inward and your upper arm parallel to your body, extend your elbow to lift the dumbbell behind you until your arm is straight. Your upper arm should not move. Pause, then return to the starting position for one reputation.
4. Reclined Triceps Extension
Lie down on your back with a dumbbell in each hand, face your palms upward with your elbows bent and pointing toward the ceiling. The dumbbells will be even with your head. Now straighten your arms keeping your upper arms motionless. Keep going until the weights are above you and at chest level. Lower the weights back to the starting position. This is one repetition.
5. Dumbbell Bench Press For Triceps
For this dumbbell move, you’ll want to start by laying on a bench on your back. Hold a dumbbell in each hand. Your palms should be facing each other. Start with your arms bent at 90 degree angles, your upper arms level with your shoulders. Push the weights straight upwards so that your arms are almost fully extended. Pause here briefly, then lower your arms slowly back to the starting position. Exhale when lifting the weights up, inhale as you pause and exhale when lowering the weights back down. This is one repetition.
6. Underhand Kickbacks
Do this dumbbell workout standing up. Hold a dumbbell in each hand. Bend forward at the hip until your upper body is nearly parallel to the floor. Holding your upper arms still and against your sides, straighten your arms back until they are parallel to your upper body. Your upper arms should not move from their position at your sides, only move from the elbow as you extend the weight back. Return to the starting position with your arms bent at a 90-degree angle. This is one repetition.
7. Incline Triceps Extension
Lie down on an incline bench, hold a dumbbell in each hand. Start with the weights at head level, arms bent at a-90 degree angle. Palms facing downward, bring the weights down until your arms are straight and the weights are at chest level. Your upper arms should remain still during this triceps workout move. Bend your arms back to 90-degree angles with the weights back to head level. This is one repetition.
The key to making triceps workouts with dumbbells more effective is proper form. To isolate the triceps and make them work harder, you must keep your upper arm stationary throughout the triceps exercises. This allows the triceps muscle to contract without the help of other arm muscles, which makes it more challenging and will increase strength. Try using a mirror to check your form or a workout buddy to assist in keeping your form.