8 Best Dumbbell Tricep Exercises to Beef Up Your Arms

(By- Gaurika Sharma)

Building impressive, well-defined arms isn’t just about biceps—your triceps make up a significant portion of your upper arm. Incorporating dumbbell exercises into your routine can effectively target the triceps, helping you achieve muscular and toned arms. Here are eight of the best dumbbell tricep exercises to enhance your workout and maximize your gains.

 1. Dumbbell Tricep Kickbacks

How to Perform:

- Stand with feet shoulder-width apart, knees slightly bent.

- Hold a dumbbell in each hand, palms facing each other.

- Bend forward at the waist, keeping your back straight and your upper arms close to your torso.

- Extend your forearms back until your arms are fully extended, then return to the starting position.

Benefits:

Kickbacks isolate the triceps, making them an excellent exercise for targeting this muscle group specifically.

2. Overhead Tricep Extension

How to Perform:

- Stand or sit with a dumbbell held with both hands above your head, arms fully extended.

- Keep your elbows close to your ears as you lower the dumbbell behind your head.

- Extend your arms back to the starting position.

Benefits:

This exercise effectively targets the long head of the triceps, promoting muscle growth and stability in the shoulder area.

3. Close-Grip Dumbbell Press

How to Perform:

- Lie on a bench holding a dumbbell in each hand, palms facing each other.

- Press the dumbbells together above your chest.

- Lower the dumbbells to your chest while keeping them pressed together, then push back up.

Benefits:

This variation of the bench press shifts the focus to your triceps, enhancing strength and muscle mass.

4. Skull Crushers

How to Perform:

- Lie on a bench holding a dumbbell in each hand, arms extended above your chest.

- Lower the dumbbells towards your forehead by bending at the elbows.

- Extend your arms back to the starting position.

Benefits:

Skull crushers isolate the triceps and are highly effective for building strength and muscle definition.

 5. Tricep Dips with Dumbbells

How to Perform:

- Place two benches parallel to each other.

- Hold a dumbbell between your feet, and position yourself between the benches with your hands on one bench and your heels on the other.

- Lower your body by bending your elbows, then push back up to the starting position.

Benefits:

Adding dumbbells increases resistance, making this classic tricep exercise more challenging and effective.

6. Dumbbell Floor Press

How to Perform:

- Lie on the floor holding a dumbbell in each hand, elbows bent at 90 degrees.

- Press the dumbbells up until your arms are fully extended.

- Lower the dumbbells back to the floor.

Benefits:

The floor press minimizes shoulder strain while effectively targeting the triceps.

7. Single-Arm Overhead Extension

How to Perform:

- Stand or sit with a dumbbell in one hand, arm extended above your head.

- Lower the dumbbell behind your head, keeping your elbow close to your ear.

- Extend your arm back to the starting position.

Benefits:

This exercise allows for a greater range of motion and isolates each tricep independently, ensuring balanced muscle development.

8. Dumbbell Push-Up to Tricep Extension

How to Perform:

- Assume a push-up position with your hands gripping dumbbells on the floor.

- Perform a push-up, then immediately perform a tricep extension by lifting one dumbbell to your hip.

- Alternate arms with each rep.

Benefits:

Combining push-ups with tricep extensions enhances overall upper body strength and endurance, targeting the triceps effectively.