Best Triceps Workouts With Dumbbells To Build Muscle Mass
About
Dumbbells are versatile pieces of equipment that allow for isolated weight distribution per hand, promoting stability and balanced muscular development.
Tricep-focused exercises typically incorporate elbow extension motions and are essential in performing effective pushing movements, such as Tricep Extensions and Skull Crushers.
Incorporating these movements in hypertrophy workouts combines both compound and isolated exercises to efficiently promote muscle size growth and development.
Key programming involves modulated lower weight and higher repetitions to optimize muscle fiber engagement.
Workout 1
Triceps
Dumbbell Kickbacks
16reps10lbs26reps10lbs36reps10lbs46reps10lbs56reps10lbs
Dumbbell Skullcrusher
110reps17.5lbs210reps17.5lbs310reps17.5lbs
Seated Tricep Press
112reps30lbs212reps30lbs312reps30lbs
Single Arm Dumbbell Tricep Extension
115reps17.5lbs215reps17.5lbs
Standing Dumbbell Tricep Extension
115reps12.5lbs215reps12.5lbs315reps12.5lbs
Tate Press
115reps15lbs215reps15lbs315reps15lbs
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Generate My PlanThe 6 Best Triceps Exercises with Dumbbells to Build Muscle Mass
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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, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs2. 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, Weight18reps20lbs28reps20lbs38reps20lbs3. 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, Weight18reps30lbs28reps30lbs38reps30lbs4. 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, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs5. 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, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs6. 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, Weight18reps25lbs28reps25lbs38reps25lbs
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