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The Best Home and Gym Tricep Dumbbell Workouts

Enhance your power, muscle and arm strength.

Tricep Dumbbell Worouts are an effective way to build bigger and stronger arms.

Tricep Dumbbell Workouts

You can create great Tricep Dumbbell Workouts using the following exercises.

Perform 4 sets of 12 reps of each of the 5 Dumbbell Triceps Exercises that follow.

For more of a CrossFit style Tricep Dumbbell Workout, try an 8-minute AMRAP.

Do 10 reps of each exercise in order. Repeat the pattern for 8 minutes. You score is the total number of reps completed.

1. Dumbbell Seated Overhead Triceps Extension

Choose an appropriately weighted dumbbell, grip it in your hands or over your shoulder, as you sit upright on a chair or a bench.

Hold the dumbbell firmly with your hands and extend it over your head. Slowly lower it behind your head. Make sure your elbows are near your head and your wrists are straight.

Breathe in, hold, then lower the dumbbell and breathe out on the way up. If you are a beginner, start by doing 5 reps x 3 sets and move higher up to 12 reps as your progress.

2. Lying Dumbbell Triceps Extension

Lying Dumbbell Triceps Extension (also known as a Dumbbell Skull Crusher) is a great way to build arm strength and muscle. Select an appropriately weighted dumbbell in your left hand and lay down on a bench with your feet planted on the floor.

Ensure both your back and butt are in contact with the bench at all times.

Raise the left hand, perpendicular to the bench. Now, keeping your upper arm stationary, bend your elbow to bring the dumbbell towards the top of your head and extend backwards into the perpendicular position.

Once all reps are completed, switch to the other hand.

3. Close Grip Dumbbell Push-Ups

Start by placing the dumbbells under your chest. Extend your body into the push-up position.

As you bring your body closer to the ground, ensure your chest touches the dumbbells. Explode back upwards to the starting position. That’s one rep.

4. Triceps Kickback

Set the bench to the side for this one. Hold a dumbbell in each hand.

Stand with your feet shoulder width apart and bend your knees slightly.

Ensure that your back is straight, the torso is parallel to the ground and upper arms are tightly against the body.

Slowly extend your arms backwards. Imagine that your elbows are pinned in position and try to move them as little as possible.

Stay in control and complete the required number of reps.

5. Tricep Dips with Dumbbells

This exercise is very similar to Seated Tricep Dips.

Here we substitute the chair or bench from Seated Tricep Dips with dumbbells. Use the same movement technique to complete the reps.

Understanding the Tricep Muscles

Encyclopaedia Britannica: “Triceps muscle, any muscle with three heads, or points of origin, particularly the large extensor along the back of the upper arm in humans.

It originates just below the socket of the scapula (shoulder blade) and at two distinct areas of the humerus, the bone of the upper arm. It extends downward and inserts on (attaches to) the upper part of the ulna, in the forearm. Its major action is extension of the forearm upon the elbow joint, in opposition to the biceps brachii.”

Tricep Dumbbell Workouts

If you enjoyed these Tricep Dumbbell Workouts then check out these Dumbbell Lateral Raises and Front Raises to further improve your upper body.

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