Best Beginner Triceps Workouts With Dumbbells

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About

This workout is designed for individuals with less than one year of training experience and focuses on effectively developing the triceps muscles.

Dumbbells are utilized due to their versatility and ability to isolate each hand, supporting balanced muscle engagement.

Triceps, located on the back of the arm, are critical for elbow extension and commonly targeted through exercises such as extensions and presses.

Each movement in the workout employs manageable weights to ensure safety and proper form, catering to beginners while providing a challenging and effective routine.

Individual capabilities may vary, so adjust intensity levels based on personal fitness levels and goals.

Workout 1

Triceps

The 5 Best Beginner Triceps Exercises with Dumbbells

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Dumbbell Kickbacks
SETS LOGGED
4,145,130
Triceps Strength
96 mScore
Triceps
Dumbbells
Dumbbell Kickbacks are a great exercise for beginners to strengthen the triceps. Using dumbbells helps ensure you work each arm evenly. This exercise can also be adjusted for more challenge as you progress.
How to do it
Dumbbell Kickbacks are a great exercise for beginners to strengthen the triceps. Using dumbbells helps ensure you work each arm evenly. This exercise can also be adjusted for more challenge as you progress.
Sets, Reps, Weight
1
8reps
15lbs
2
8reps
15lbs
3
8reps
15lbs
Full Video & Instructions
2. Dumbbell Skullcrusher
SETS LOGGED
5,879,914
Triceps Strength
98 mScore
Triceps
Dumbbells
Flat Bench
The Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.
How to do it
The Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.
Sets, Reps, Weight
1
8reps
17.5lbs
2
8reps
17.5lbs
3
8reps
17.5lbs
Full Video & Instructions
3. Seated Tricep Press
SETS LOGGED
4,537,026
Triceps Strength
98 mScore
Triceps
Dumbbells
The Seated Tricep Press is an exercise that strengthens your triceps by using a dumbbell. It helps improve your range of motion by pressing the weight overhead, adding variety to your workouts.
How to do it
The Seated Tricep Press is an exercise that strengthens your triceps by using a dumbbell. It helps improve your range of motion by pressing the weight overhead, adding variety to your workouts.
Sets, Reps, Weight
1
8reps
20lbs
2
8reps
20lbs
3
8reps
20lbs
Full Video & Instructions
4. Single Arm Dumbbell Tricep Extension
SETS LOGGED
1,533,118
Triceps Strength
93 mScore
Triceps
Dumbbells
The Single Arm Dumbbell Tricep Extension is an exercise that focuses on your triceps using only one arm. This helps improve strength balance between both sides while challenging your stability.
How to do it
The Single Arm Dumbbell Tricep Extension is an exercise that focuses on your triceps using only one arm. This helps improve strength balance between both sides while challenging your stability.
Sets, Reps, Weight
1
8reps
17.5lbs
2
8reps
17.5lbs
3
8reps
17.5lbs
Full Video & Instructions
5. Standing Dumbbell Tricep Extension
SETS LOGGED
231,741
Triceps Strength
86 mScore
Triceps
Dumbbells
The Standing Dumbbell Tricep Extension is an exercise that strengthens your triceps while standing, adding a bit of instability to the movement. This variation helps improve overall strength and is great for beginners wanting to enhance their arm strength.
How to do it
The Standing Dumbbell Tricep Extension is an exercise that strengthens your triceps while standing, adding a bit of instability to the movement. This variation helps improve overall strength and is great for beginners wanting to enhance their arm strength.
Sets, Reps, Weight
1
8reps
17.5lbs
2
8reps
17.5lbs
3
8reps
17.5lbs
Full Video & Instructions