Dumbbell Tricep Exercises
Tricep exercises listed here can all be done using a single set of dumbbells, although some will require the use of a workout bench as well.
All tricep exercises using dumbbells listed here are presented using animated diagrams that show you the correct way to perform each, as well as comments on the various variations and tweaks involved.
Tricep Extension using Two Arms
- The tricep extension is performed here using a single dumbbell, held with both hands on top and behind your head.
- As with other extension tricep exercises, it is very effective at targeting your tricep muscles, as long as you keep your upper arms perpendicular to the floor throughout.
Tricep Extension using One Arm
- The variant of the dumbbell tricep extension exercise presented here is performed using one arm at a time.
- Many people use the hand not holding the dumbbell to stabilize the other upper arm in place, making sure it doesn't sway.
Seated Tricep Extension
- The dumbbell tricep extension is performed here in a sitting position, on top of a flat workout bench.
- This exercise can be performed using a single dumbbell with both hands or using one hand at a time like previously.
Tricep Kickback
- The tricep kick back exercise is a different kind of tricep exercise in which you kneel down on one knee on top of a workout bench.
- And contrary to other tricep extension exercises your upper arm is held parallel to the floor rather than perpendicular.
Bent-Over Tricep Extension using One Arm
- The bent-over tricep extension is similar to the tricep kick back but is well suited for those that can't kneel on top of a workout bench at all.
- You'll need to sit and tilt your upper body towards your thighs, hence bringing your upper body and upper arm parallel to the floor.
Lying Tricep Extension
- The lying tricep extension is similar to the other tricep extension exercises listed above but in this case you are lying on your back on top of a workout bench.
- Again, you'll want to make sure your upper arms are held in a vertical position throughout.
Tricep Bench Press
- Finally, the tricep bench press is a variant of the typical bench press chest exercise.
- In it, you hold both dumbbells using a neutral grip, that is with your hands facing each other rather than facing your feet, thus helping put focus on your tricep muscles.