Dumbbell Exercises for Triceps

Dumbbell exercises for triceps target the triceps muscles, quite simply.

Browse through the various dumbbell exercises for triceps below:

Two-Arms Triceps Extension

Two-Arms Triceps Extension
  • Stand up and hold one dumbbell with both hands behind your head, upper arms pointing straight up.

  • Raise the dumbbell up by curling your elbows and slowly lower it back after a short pause.

  • Your upper arms should remain still throughout.

One-Arm Triceps Extension

One-Arm Triceps Extension
  • Stand up and hold one dumbbell with one hand behind your head, elbow at a 90 degree angle, upper arm straight up.

  • Raise the dumbbell with one hand until your arm is close to being fully extended and slowly lower it back after a short pause. Alternate after a set.

  • Keep your upper arm still throughout.

Seated Triceps Extension

Seated Triceps Extension
  • Sit down and hold one dumbbell with both hands behind your head, elbows at 90 degree angles, upper arms straight up.

  • Raise the dumbbell with both hands until your arms are close to being fully extended and slowly lower it back after a short pause.

  • Keep your upper arms still throughout.

Triceps Kickback

Triceps Kickback
  • Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body.

  • Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause.

  • Keep your upper arm still throughout.

Bent-Over One-Arm Triceps Extension

Bent-Over One-Arm Triceps Extension
  • Sit down, crouch forward and hold one dumbbell with one hand, elbow at a 90 degree angle, palm facing your body.

  • Raise the dumbbell with one hand until your arm is parallel to the ground and slowly lower it back after a short pause. Alternate after a set.

  • Keep your upper arm still throughout.

Lying Triceps Extension

Lying Triceps Extension
  • Lie down on your back on a bench and hold a dumbbell in each hand, palms facing up, upper arms pointing the ceiling.

  • Raise the dumbbells by extending your elbows and allow them to slowly return after a short pause.

  • Keep your upper arms still throughout.

Triceps Bench Press

Triceps Bench Press
  • Lie down on your back on a bench and hold the dumbbells on your sides just above your chest, palms facing each other.

  • Push the dumbbells straight up until your arms are close to being fully extended and slowly lower them back after a short pause.

  • Breathe out when pushing the dumbbells up and breathe out when lowering them back down.

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