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Whether you’re a fitness pro or a novice, these exercises can help you focus and strengthen the muscles to get visible improvements.
So, are you interested in strengthening and toning your triceps with dumbbells?
You need to look no further! As From tricep stretches to crossovers, I’m going to provide you with brief instructions on how to perform every exercise accurately.
In this article, I will examine the five most effective, versatile, and accessible dumbbell tricep exercises. With these tried-and-true exercises, you can take your tricep exercise to the next level.
Prepare to experience the heat and achieve the desired results!
What Are the Top 5 Dumbbell Tricep Exercises That Are Highly Effective
If you have recently started your tricep exercise and want to know the effective ones using your dumbbells, here are the top 5 dumbbell tricep exercises that are highly effective;
Triceps Kickbacks
Triceps rotations are a common dumbbell exercise that goes after the triceps specifically. Here’s how to do so;
Place the right foot on an elevated surface or platform, rest your right forearm on your right leg to support the spine, or let your right arm drop below the shoulder.
With your left hand, hold a weight and bring your elbow to your chest.
Keeping your elbow in place, stretch your arm beneath you and focus on stiffening the triceps muscle.
Lower the forearm to approximately 90 degrees and continue 1 to 3 sets of 8 to 16 repetitions.
Keep your upper arms still against your body the whole workout.
JM Dumbbell Presses
This hybrid press-extension variation devised by bench press champion JM Blakely works the triceps while resting the shoulders.
They are less stressful on the joints and allow you to concentrate on the workout when done with dumbbells rather than the conventional barbell.
Here’s how you can do this exercise;
How to:
Position yourself with an overhand (pronated) grip, similar to a flat dumbbell bench press.
Start the action like a barbell press, bending the arm and stretching the shoulder.
After the dumbbells have moved a few inches, change their direction by bending your arms and shoulders to bring them toward your neck. Keep the forearms elevated.
Punch the dumbbells back to the beginning position as soon as they reach your neck.
Lying Dumbbell Triceps Extensions (Skull Crushers)
Lying triceps extensions, also known as cranium crushers, target all heads of the triceps. You must isometrically contract the long head to prevent the weight from drawing the upper arm into flexion
It primarily targets the long head. Here’s how to perform this exercise;
Lie down like you’re doing a flat dumbbell press, instead with a much lighter weight and with the head at the very top of the bench.
Place the weights over the chin rather than above the shoulder, flexing the shoulder just a little.
By flexing the forearm, lower the weight from above the head.
You may either maintain your shoulder fixed or allow it to bend as the weight increases the strain.
Extend the elbow to start again.
Single Arm Dumbbell Triceps Kickback
The single-arm triceps return is one of the most common free-weight triceps exercises, but it is frequently criticized. When working your triceps muscles, the kickback is a challenging dumbbell workout. So, to get started with your exercise, here are the steps;
First, kneel on a seat, using your non-working arm and leg for support.
Ensure that your torso faces the couch at a right angle of 90 degrees.
Hold a dumbbell against your chest using one arm and a dumbbell.
Straighten your arm, fully extend your elbow, and tighten your triceps.
Utilizing your elbow as a hinge, slowly return your arm to the beginning position at a 90-degree angle with minimal arm movement.
Seated Dumbbell Overhead Triceps Extension
Sitting dumbbell overhead triceps extensions may be done independently with one arm or unilaterally with both hands on the same dumbbell.
Either variation will aid in the growth and strength of the triceps, as they both emphasize a complete range of motion and can be conducted for volume to increase muscle mass.
Here’s how to perform this simple dumbbell exercise while sitting;
Sit on a bench and hold a single dumbbell between your hands in a diamond grip;
Raise the dumbbell precisely above your head and raise it overhead;
Form a 90-degree elbow bend by steadily lowering the weight behind your head with bent forearms;
Reverse the movement and elevate the dumbbell overhead to the beginning position once your arms are entirely contracted and extended.
Conclusion
Whether you prefer muscular triceps or enhanced upper-body strength, dumbbell exercises will help you accomplish your objectives.
By performing the above exercises with progressively increasing weight, you can expect to noticeably improve the appearance and strength of your triceps.
These exercises suit any fitness level and can be incorporated into your daily routine. So, Start lifting, and you will see the benefits for yourself.
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