If you are wondering how to exercise triceps with dumbbells, then you have come to the right place. A simple set of dumbbells is usually all you need for a great muscle-building workout.
Our triceps muscles are located at the back of our upper arms. The reason they are called ‘triceps’ is because they essentially have three heads; a long head, a lateral head and a medium head.
Using a couple of best adjustable dumbbells It’s a great way to help tone, strengthen, and build your triceps muscles.
Research (opens in a new tab) has found that the triceps, also known in full as the triceps brachii, are essential for extending the elbow. When the triceps contract, the biceps, the muscles that run along the front of the upper arm, relax. In fact, the biceps and triceps work synergistically together.
Although a barbell, kettlebell, and/or other weighted equipment are useful tools when training the triceps muscles, a set of dumbbells allows for a number of different exercises. Here, David Wiener, training and nutrition specialist at Freeletics (opens in a new tab) shares his tips on how to work your triceps with dumbbells, for toned and strong arms, plus the benefits of using dumbbells for your triceps workout.
david sausage
David Wiener is a Level 3 Personal Trainer and Level 5 Advanced Qualified Nutritionist. He is also qualified in Sports Nutrition with a strong passion for health, nutrition and fitness. David is currently the Training Specialist at one of the fastest growing digital fitness brand companies in the world, Freeletics. With an academic background in nutrition and personal training, he is passionate about unlocking the true potential of those he trains. He is an expert in strength training, injury prevention and rehabilitation, and sports science.
Can you train your triceps with dumbbells?
In short, the answer to whether you can train your triceps with dumbbells is yes!
When comparing dumbbells, which are classified as free weights, to triceps training machines, dumbbells require a bit more stabilization. And there is even a to study (opens in a new tab) has been done to support this.
Wiener says that dumbbells also allow for greater muscle activation that “stimulates more muscle fibers for better results.” So if you want to grow your muscles, look no further than the trusty dumbbells!
In addition, dumbbells are a good way to work the muscles unilaterally. By working the triceps muscles, it is clear which one is weaker than the other, if each arm holds a dumbbell. This means that you can work to adjust this imbalance.
Adds Weiner: “One of the biggest advantages is that dumbbells allow users to perform unilateral loading exercises, working each side of the body at the same time. This form of training ensures users have more control and allows them to focus more on each movement.”
Dumbbells also allow you to increase intensity as you can change the weights you are using.
“Dumbbells don’t get enough credit when it comes to strength training,” says Weiner.
“Using dumbbells offers a better range of motion and movement in different muscle planes when performing exercises, and this is one of the most effective ways to challenge and build muscle. When it comes to the triceps, dumbbell training activates the muscles to their maximum potential and adds resistance by stimulating muscle growth.”
5 exercises for triceps with dumbbells
“The triceps are often confused with the biceps, but they are completely different muscles with completely different purposes,” says Weiner.
“The triceps are an essential muscle to help stabilize the shoulders and arms, which in turn improves flexibility and movement throughout the body. It is extremely important not to neglect the triceps, especially since they take up almost 70% of the upper arm.”
Try Weiner’s five dumbbell moves to work out your triceps. Aim for 10 repetitions of each movement and complete the circuit five times.
Exercise 1: Dumbbell Triceps Extensions
(Image credit: David Wiener)
- Start standing, holding a dumbbell in both hands. Always keep your core tight as you bring the dumbbell over your head with both arms fully extended.
- Bend your arms at the elbows to lower the dumbbell behind your head, keeping your upper arms still and close to your ears.
- Use your triceps to move the dumbbell back to the starting position.
Exercise 2: Dumbbell Lateral Raises
(Image credit: David Weiner)
- Start standing with your arms at your sides and a dumbbell in each hand.
- Always keep your core engaged and always keep your arms extended as you raise your arms out to the sides to shoulder height. Then slowly lower down.
Exercise 3: Left and Right Dumbbell Push Presses
(Image credit: David Weiner)
- Start in a standing position, with a dumbbell in your left hand resting on your shoulder. Always keep your core tight.
- Slightly bend your knees and press down on the dumbbell first with your legs and then with your arm.
- Fully extend the arm holding the dumbbell, above your head.
- Lower your back down, then repeat on the other side.
Exercise 4: Dumbbell Bench Press
(Image credit: David Weiner)
- Lie down on a bench, with your feet flat on the floor.
- Start with your arms straight across your chest holding a dumbbell in each hand. Always keep your shoulder blades tight and always keep your head, shoulders, and glutes on the bench.
- Keep your palms facing out as you lower the dumbbells with control toward your chest.
- Engage your chest muscles to push up to the starting position.
Exercise 5: Double Dumbbell Shoulder Presses
(Image credit: Freeletics)
- Start with a dumbbell in each hand, resting on your shoulders.
- Press the dumbbells overhead using your shoulders, keeping your core engaged as you do so.
- Be sure to press from your upper body, not your legs.
- Fully extend your arms above your head, then lower them back down.
