Best Beginner Triceps Workouts With Dumbbells
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
Dumbbell Kickbacks
15reps15lbs25reps15lbs35reps15lbs45reps15lbs55reps15lbs
Dumbbell Skullcrusher
18reps17.5lbs28reps17.5lbs38reps17.5lbs
Seated Tricep Press
110reps17.5lbs210reps17.5lbs310reps17.5lbs
Single Arm Dumbbell Tricep Extension
112reps17.5lbs212reps17.5lbs
Standing Dumbbell Tricep Extension
112reps15lbs212reps15lbs312reps15lbs
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Generate My PlanThe 5 Best Beginner Triceps Exercises with Dumbbells
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1. Dumbbell Kickbacks
SETS LOGGED4,145,130Triceps Strength96 mScoreTriceps
DumbbellsDumbbell 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, Weight18reps15lbs28reps15lbs38reps15lbs2. Dumbbell Skullcrusher
SETS LOGGED5,879,914Triceps Strength98 mScoreTricepsDumbbells
Flat BenchThe 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, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs3. Seated Tricep Press
SETS LOGGED4,537,026Triceps Strength98 mScoreTricepsDumbbellsThe 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, Weight18reps20lbs28reps20lbs38reps20lbs4. Single Arm Dumbbell Tricep Extension
SETS LOGGED1,533,118Triceps Strength93 mScoreTricepsDumbbellsThe 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, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs5. Standing Dumbbell Tricep Extension
SETS LOGGED231,741Triceps Strength86 mScoreTricepsDumbbellsThe 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, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs
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