Top 4 Dumbbell Workouts For Triceps

Last Updated on June 19, 2023 by admin

Muscle building and dumbbell exercises are the perfect combinations for any fitness enthusiast.

Dumbbells are short bars with weights at each end that are usually used in pairs for exercise. Dumbbells are an accessible and easy way to lose weight, build lean muscles, and strengthen them. Fat and calories are burnt along the exercises involving the use of dumbbells. An intense or balanced workout, including dumbbells, helps burn fat for several hours even after the training.

One person can lose weight, maintain weight, or gain and shape muscles using dumbbells, incorporating dumbbell exercises into a workout routine help in building strength in core muscles.

The Best Dumbbell Exercises for Triceps

The triceps is the large, thick muscle on the dorsal part of the upper arm. It often appears in the shape of a horseshoe. The primary function of the triceps is the extension of the elbow joint. Your triceps can tighten and shorten due to exercise or daily activities. The triceps can be shaped and molded through dumbbell exercises. Lifting weight or doing a workout is different for different people and uses different approaches. Different mindsets result in different outcomes.

  • Bringing stability to shoulders and arms
  • Improving flexibility
  • Increasing range of motion
  • Having bigger triceps muscles
  • Lean muscles shaping

Skull Crushers

After warming up your elbows, do 3-4 sets for 8-12 reps as your routine’s first or second exercise. The Skull crusher move is also known as the lying triceps extension. For this exercise, one person has to lie on the flat bench with the elbows locked over the head, thus proving the name. This exercise can also be performed on a decline or incline bench. Skull crushers are a family of single-joint triceps exercises having many ways to do them. Dumbbells and various angled benches are the best combinations to keep the triceps in shape. With dumbbells, each arm has to work independently. The best way to build bigger triceps is to combine heavier pressing exercises (like the bench press) with lighter triceps extensions (such as skull crushers). The pressing exercises will warm up your elbow joints while stimulating a ton of overall muscle growth, including in your triceps’ lateral and medial heads.

YouTube video


Triceps Kickbacks

Kickbacks are a great way to tone your triceps muscles. Tricep kickbacks are a simple but powerful exercise that will tone and strengthen the back half of your arms. It is a simple motion that involves bending and unbending your elbow from a 90-degree angle to extend weights behind you. Adding this as part of your workout routine tone the arms, build strength and improve mobility. 

YouTube video


Triceps Extension

Lie flat on the bench with a dumbbell in each hand (or a weighted barbell with both hands). Make sure your head is near the edge of the bench. Carefully extend your arms, so the weight is above your head—then return to starting position and repeat. The dumbbell triceps extensions strengthen the triceps, increases the stability of shoulders and elbows, and sculpt the arms.

YouTube video


Single Arm Kickback

Stagger your feet so that one leg is slightly in front of you and the other is slightly back and bend your knees slightly and carry the weight in one arm with the help of dumbbells. Both components are at work in different ways, while in one arm kickback, there is the turn of triceps muscles. It helps in building arm and upper body strength. It can be heavy sometimes but adding flexibility, stretching, and balanced training can make it work well.

YouTube video



Working out with dumbbells lowers the risk of stroke and other cardiovascular disorders, strengthens the muscles, and burns body fat. It helps you in sleeping better and toning your arms and chest. They also improve muscle flexibility and growth.



One significant and potential disadvantage of using dumbbells is that if you pick smaller or lighter weights, it could be more helpful. On the other hand, lifting more than your bearable weights can lead to several injuries. They can be expensive, and you might need several sizes of dumbbells for different exercises, which can add to the cost.


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