14 Best Tricep Exercises with Dumbbells – 2021

14 Best Tricep Exercises with Dumbbells - 2021
Tricep Exercises with Dumbbells

Hello friends-

Most people tend to focus on the biceps to grow arms. The truth is that the biceps constitute only one – third of total upper arm mass, while the triceps constitute two – third of total arm mass.

Building up your triceps isn’t just about creating a set of 3 D arms. Yes, your triceps, the three- headed muscle that runs along the back of your upper arm, will make your guns look bigger and badder and beefier than ever.

Triceps are two major muscle on your upper arms that are almost always overlooked or substituted with bicep workout – that don’t really work the same magic on your triceps.

Gym trainer will also tell you that easiest way to make your arms look bigger or bulkier is by working on your triceps.

In this article you learn Best Tricep Exercises with Dumbbells and Ultimate Tricep Exercises with Dumbbells for Beginner to Advance.

Best triceps exercises with dumbbells in one video :-

best triceps exercise with dumbbells

Best Tricep Exercises with Dumbbells

  1. Two- arms triceps exercise
  2. One arm triceps exercise
  3. Triceps Bench Press
  4. Triceps Kickback
  5. Seated Triceps Extension
  6. Lying Triceps Extension
  7. Bent- over one arm Triceps exercise

1. Two-Arm Extension:-

IMAGE CREDIT ; Muscle & Fitness
  • Stand up and hold one dumbbell with both hands behind your head, upper arms pointing straight up.
  • Lift the dumbbell up by bending your elbows and tossing it slightly back after a short break.
  • Your upper arms should remain firm throughout.


2. One-Arm Triceps Extension :-

IMAGE CREDIT : Fitness and Power

One arm triceps extension dumbbell exercises for triceps

  • Stand up and hold one dumbbell with one hand behind your head, elbow at 90 degree angle, upper arm straight up.
  • Lift the dumbbell with one hand until your arm is almost fully extended and lower it slightly back after a short break. More behind the set.
  • Keep your upper arm steady everywhere.


3. Triceps Bench Press :-

IMAGE CREDIT :Coach Mag.


Triceps bench press dumbbell exercises for triceps

  • Lie on your back on the bench and hold dumbbells on your sides just above your chest, palms facing each other.
  • Push the dumbbells straight up until your arms are almost fully extended and lower them slightly back after a short break.
  • Take a deep breath as you press the dumbbells upwards and breathe out unless you lower them.

4. Triceps Kickback :-

IMAGE CREDIT :Coach Mag.


Triceps kickback dumbbell triceps exercises

  • Place your knee and hand on the bench and hold the dumbbell with one hand, the palm facing your body, the upper arm resembling your body.
  • Roll back the dumbbell by extending your elbow and allow it to return slightly after a short break.
  • Keep your upper arm steady everywhere.


5. Triceps Extension is scheduled:-

IMAGE CREDIT Bodybuilding.com
Sitting triceps extension dumbbell triceps exercises
  • Sit down and hold one dumbbell with both hands behind your head, elbows at 90 degree angles, upper arms straight up.
  • Lift the dumbbell with both hands until your arms are almost fully extended and lower them slightly back after a short break.
  • Keep your upper arms still.

6. False Triceps Extension:-

IMAGE CREDIT :Wix.com


Sleep triceps extension dumbbell exercises for triceps

  • Lie on your back on the bench and hold a dumbbell in each hand, palms facing up, upper arms pointing to the ceiling.
  • Lift the dumbbells by stretching your elbows and letting them return slightly after a short break.
  • Keep your upper arms still.


7. Bent-Over One-Arm Triceps Extension :-

Bent-Over One-Arm Triceps Extension


Bend over one arm of the triceps extension dumbbell exercises for triceps

  • Sit down, lean forward and hold one dumbbell with one hand, elbow at 90 degree angle, palm facing your body.
  • Lift the dumbbell with one hand until your arm is level with the ground and lower it slightly back after a short break. More behind the set.
  • Keep your upper arm steady everywhere.


Best Tricep Exercises with Dumbbells
 for beginners
🙂

Light dumbbell triceps workout YOUTUBE 🙂

Light dumbbell triceps workout YOUTUBE

9. Bench Press WITH DUMBBELLS :-

iMAGE CREDIT :Openfit


Bench pressure is a good exercise to use on your chest and inside. Putting your hands together makes your triceps work harder, which can lead to new growth and more energy.

How to do it :

  • Hold the barbell with the excess grip separated by shoulder width, then hold it over your sternum with arms straight.
  • Lower the bar straight down, pause, and press the bar back to the starting position.

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10. Rope Triceps Push down:-


This movement goes into your triceps – but only if you do it right. If you use a lot of weight, you will engage your back and shoulder muscles, overcoming the goal. If you are unable to keep your shoulders low, lighten the load.

How to do it :

  • Attach the cable handle to the top pulley of the cable station. Bend your arms and hold the bar with a tight grip, your hands spaced across the shoulders. Place your upper arms next to your sides.
  • Without moving your upper arms, press the bar down until your elbows are locked. Slowly return to the starting position.

11. Triceps Dips (Advanced):-


Because you lift your entire body weight, your triceps should work against a much heavier load than they would in a strenuous exercise.

12. Overhead Triceps extension:-

14 Best Tricep Exercises with Dumbbells - 2021
IMAGE CREDIT : Openfit

When working with your triceps, do not forget that there are three parts to the muscles: the lateral head, the medial head, and the long head. The latter part may not always get the attention it deserves – unless you regularly do exercises like these, with your arms over your head to separate the long head.

HOW TO DO IT :

  • Sit on a bench and hold one dumbbell. Create a diamond shape with both hands to hold the end of the weight. Raise the dumbbell above your head, keeping your elbows high and your part firm.
  • Lower the dumbbell down above your back by bending at the elbow, keeping your chest firm and keeping your shoulders erect.
  • Raise the weight by stretching your arms completely, pausing to count the pressure at the top of the movement.

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13. Skullcrushers (False Triceps Extensions):-

While there are many variations of this movement, they all have one thing in common: elbow extension. With the upper arms locked in place, long tricep and lateral heads are played. Increasing the angle of inclination of the bench will work your triceps on the long head, while making movement on the descending bench strongly emphasizes the head of the lateral triceps.

How to DO it :

  • Hold the EZ bar in the internal grip using the overlay grip and stretch your arms straight up.
  • To keep your elbows erect and tucked in, slightly lower the bar until it is almost an inch on your forehead. Keep your upper arms down.
  • Slightly raise your arms to the starting position without locking your elbows.

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14. JM Press:-

IMAGE CREDIT ;Openfit

“This is not an elevator you could see in a commercial gym,” explains Strength and Conditioning coach Chris McCann. “Get inside any strenuous workout and this is one of the most important exercises for building the largest triceps.”

How to do it :

  • Using a small grip, set the same way you would use a close bench press, with the elbows positioned at a 45-degree angle to the body
  • Hold the barbell and open it, your arms outstretched.
  • Sew your elbows about 45 degrees and move your feet
  • Bend your elbows and lower the bar to meet somewhere between your upper chest and your chin, your forearms and your thumbs touching
  • Extend your elbows to press the bar straight up.

BENEFITS Triceps exercises with dumbbells 🙂

Dumbbell triceps exercise has several distinct advantages compared to other exercises.

No matter how limited your exercise equipment is, it is always possible to have meaningful exercise or there are a few options available.

No play equipment required: Commercial exercise equipment is not required, old dumbbells sitting around the garage can give you the best performance in your life.

  • Unlimited Exercise Available: By designing a simple set of dumbbells can give you tons of different exercises for all single muscle groups.
  • It can be done anywhere: Whether you are at home, in the office, at the gym, or on vacation, portable dumbbells allow you to take your workouts with you. You can also exercise outside or in the park to find something new.
  • It can be used for one or two arm exercises: Whether you want to exercise both arms at the same time or one at a time, both can be achieved with the use of dumbbells.

11 Triceps exercises you can do with only one dumbbell 🙂

11 Best Tricep Exercises with Dumbbells video 🙂

11 Triceps exercises you can do with only one dumbbe

Top 5 Best Tricep Exercises with Dumbbells at home video:)

Top 5 Triceps exercises at home with Dumbbells

FAQ : Best Tricep Exercises with Dumbbells

  1. What is the best tricep exercise with dumbbells?

    BEST TRICEPS EXERCISES WITH DUMBELL 🙂
    1. Dumbbell Floor Press.
    2. Single-Arm Dumbbell Floor Press.
    3. Alternating Dumbbell Floor Press.
    4. Pushup.
    5. Close-Grip Pushup.
    6. Hand-Release Pushup.
    7. Lying Overhead Triceps Extension.
    8. Dumbbell Triceps Kickback

  2. Should triceps be stronger than biceps?

    Their strength ratio should be 1: 1. This means that you should be able to lift almost the same weight of pulling with your biceps as pressure with your triceps.

    This concept works for many of your opposing muscle groups, although there are some exceptions due to the particular attachment in the joint.

  3. What does Overhead tricep extension work?

    The upper triceps extension is a strong movement towards the back of your upper arm, where your triceps brachii muscles are located.

    The three heads of the triceps muscles all come together to help extend the elbow, so the action really works, Bonney said.

  4. What are triceps extensions good for?

    Triceps extensions help strengthen the muscles of the triceps brachii. There are various ways to do this, such as standing or triceps extensions.

    Triceps extensions are an excellent tool for building and building upper arm muscles.

  5. How do you get rid of flabby triceps?

    Just sit on the mat with your arms behind your bed and palms on the mats. Make sure your fingers are facing back and the knees are bent.

    Now with the help of your arms lift it up and back down. Repeat this up and down for 30 seconds.