Best Triceps Workouts With Dumbbells For Women
About
Dumbbells are a versatile, commonly used equipment option, allowing for individually targeted exercises that promote balanced muscle development and core engagement.
Exercises focusing on the triceps target the muscle responsible for elbow extension, often using techniques such as Tricep Extensions and Close Grip presses.
While effective adaptations are consistent across genders, programming recommendations consider generalized data, like an average 5’5”, 140lbs, 34-year-old woman; individual capabilities vary.
Implement these exercises into your regimen to achieve consistent progress and improved upper-arm strength.
Workout 1
Triceps
Dumbbell Kickbacks
15reps12.5lbs25reps12.5lbs35reps12.5lbs45reps12.5lbs55reps12.5lbs
Dumbbell Skullcrusher
18reps12.5lbs28reps12.5lbs38reps12.5lbs
Seated Tricep Press
110reps12.5lbs210reps12.5lbs310reps12.5lbs
Single Arm Dumbbell Tricep Extension
112reps10lbs212reps10lbs
Standing Dumbbell Tricep Extension
112reps15lbs212reps15lbs312reps15lbs
Tate Press
112reps10lbs212reps10lbs312reps10lbs
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Generate My PlanThe 6 Best Triceps Exercises with Dumbbells for Women
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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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs2. 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs3. 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, Weight18reps15lbs28reps15lbs38reps15lbs4. 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs5. 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, Weight18reps15lbs28reps15lbs38reps15lbs6. Tate Press
SETS LOGGED283,534Triceps Strength90 mScoreTricepsDumbbellsFlat BenchThe Tate Press is a tricep exercise that uses dumbbells to isolate and strengthen your arms. It helps target the triceps effectively, especially the long head, while ensuring even muscle engagement on both sides.
How to do it
The Tate Press is a tricep exercise that uses dumbbells to isolate and strengthen your arms. It helps target the triceps effectively, especially the long head, while ensuring even muscle engagement on both sides.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs
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