Dumbbell Tricep Workouts: Big Guns Are More Than Biceps!

Doing dumbbell curls for your biceps is great, but the triceps account for nearly two-thirds of the upper arm's muscle mass.

So, if you want big guns, you need some dumbbell tricep workouts, too!

Having big, muscular arms means you look great in short sleeves and tank tops, but the benefits are far more than aesthetic.

Targeting the muscles in your arms improves overall endurance, strength, and power. You can lift and push heavier weights with improved stability in the shoulders and elbow joints.

Plus, you don't need a gym membership or even a lot of space at home to complete these workouts.

Let’s look closer at dumbbell tricep workouts and why they must be in your strength training arsenal!

Want to build bigger arms? Try this arm workout for mass to grow your triceps and biceps!

Triceps and Dumbbells

Your triceps muscles are integral for arm function, making them especially important when it comes to building your arms. By targeting your triceps with dumbbells, you will develop healthy elbow joint function, improving arm muscle mass and increasing pressing strength.

Dumbbell tricep workouts can help you become stronger during functional fitness workouts (burpees, rowing, etc.), improving your overall performance.

Dumbbells are one of the most effective ways to target your triceps because they are much easier on the joints than barbells or kettlebells. Dumbbells also allow for more control over each rep, resulting in greater muscle gains that last longer compared to heavy lifting with barbells or kettlebells.

And again, you don't need a gym membership or a lot of space when completing dumbbell tricep workouts.

8 Great Dumbbell Tricep Workouts

Here are some awesome dumbbell tricep workouts you can add to your lifting routine.

Overhead Dumbbell Triceps Extension

• Standing or sitting on a bench, hold the end of the dumbbell in your palms with the handle between your hands over your head.
• Slowly lower the dumbbell behind your head from a straight arm position by flexing the elbow.
• Don't move your shoulders.
• Stretch as deep as you can.
• Extend the elbows and squeeze your triceps at the top.

Dumbbell Skull Crusher

• Lying flat on a bench, press the dumbbells to the top of a bench press position.
• Keeping your upper arm vertical, lower the dumbbells to either side of your head.
• Extend your elbows to the top and squeeze your triceps.

Incline Dumbbell Skull Crusher

• Lying on an incline bench, press the dumbbells to the top of an incline bench press position.
• Keeping the upper arm vertical, lower the dumbbells to either side of your head.
• Extend your elbows to the top and squeeze your triceps.

Incline Dumbbell Kickback

• Lying face down on an incline bench, pull your arms back so they are behind your body.
• From this position, flex and extend the elbow, squeezing the triceps at full extension.

Rolling Dumbbell Triceps Extension

• Lower the dumbbells in a bench press motion from the top of the bench press position.
• Once halfway, start to roll your shoulders back so the dumbbells come to either side of your head.
• Pull the elbows forward and extend your arms simultaneously to reverse the movement.

PJR Pullover

• Lying on a bench, extend your arms, holding a dumbbell.
• Perform the skull crusher motion by bending the elbows and lowering the dumbbell behind your head.
• Continue into a deep stretch, moving your shoulders.
• To reverse the motion, slightly move the elbows forward as you extend them.

Dumbbell Floor Press

• Lying on the floor, start with your arms extended, holding dumbbells.
• Lower them like you're performing a dumbbell bench press.
• Once your triceps are flat against the floor, pause for 1-2 seconds and press to the starting position.

Tate Press

• Lying on a bench, hold the dumbbells in the bench press position with your palms facing forward.
• Instead of lowering the dumbbells by your head, you will bring them toward your chest.
• Your upper arm will remain vertical, so it's all triceps.

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on dumbbell tricep workouts.