If you’re on a mission to build well-defined upper arms and upper body strength, you must train the triceps brachii. Comprising three distinct heads, this powerhouse trio forms the back of the upper arm, playing a pivotal role in various pushing and pressing movements.

​The best part is you don’t need access to a fancy gym or equipment to get a great triceps workout. Some of the best triceps exercises can be done at home with nothing but a pair of dumbbells. Sure, the triceps pushdown is a great way to build stronger triceps. But some of the most effective exercises, like skull crushers or overhead extensions, involve the same movement without a cable machine.

In this article, I’ll cover the triceps muscles, why triceps training and dumbbell training are beneficial, and several exercises and sample workouts to help you build strong triceps.

Triceps Muscles

The triceps is a three-headed muscle located on the upper arm. Various exercises can be used to train the different heads of the triceps. 

Long Head: The long head of the triceps, situated along the inner side of your upper arm, adds the coveted horseshoe shape to your muscles. Engaging this head is vital for shoulder extension exercises, such as overhead triceps extensions. By targeting the long head, you enhance the overall aesthetic look of your arms.

Lateral Head: The lateral head contributes to the bulk and width of your triceps, giving your arms a robust appearance. The lateral head comes into play when you perform exercises like triceps dips or close-grip bench presses. Strengthening this head of the triceps not only contributes to a well-defined look but also boosts your pushing power.

Medial Head: Situated beneath the long and lateral heads, the medial head of the triceps provides depth to your triceps. This portion is engaged during various movements, including standard push-ups and triceps kickbacks. Training the medial head ensures comprehensive arm development, contributing to both strength and symmetry in your arms.

Dumbbell Exercises Covered

​Below, I will cover several dumbbell triceps exercises and a few bodyweight exercises so you can get a fantastic workout from home.

Dumbbell Skull Crushers: Lying triceps extensions, also known as skull crushers, are a good way to target all three heads of the triceps and are popular among bodybuilders for muscle growth.

Triceps Kickbacks: Kickbacks engage the medial head of your triceps, promoting a well-rounded and defined look.

Close Grip Bench Press: The close-grip dumbbell bench press targets the lateral head and builds muscle mass and strength in the triceps and the pecs.

Overhead Triceps Extension: Overhead triceps extensions isolate the long head of the triceps, enhancing the sculpted appearance of the back of your arms.

Triceps Dips: Dips engage your triceps, shoulders, and chest, promoting overall upper-body strength.

Incorporating a variety of triceps exercises into your fitness routine can improve symmetrical development, contributing to aesthetic goals and functional strength. Remember, a well-toned triceps complements your overall physique and enhances your performance in everyday activities and athletics. So, give those triceps the attention they deserve, and watch your arms transform!

Benefits of Working Out With Dumbbells

Working out with dumbbells offers several benefits to various fitness goals. Here are a few advantages of incorporating dumbbell exercises into your workout routine.

Unilateral Muscle Engagement:

• Dumbbell exercises require greater stabilization, as each arm works independently. This helps improve muscle imbalances.
• Unilateral exercises like those involved in dumbbell triceps exercises isolate the triceps muscle by keeping the elbow joint stationary.

Versatility:

• Dumbbells provide a wide range of exercise options, allowing you to target different muscle groups and perform various movements in a single workout.
• With dumbbells, you can modify your workout routine, keeping it dynamic and preventing boredom despite using a single piece of equipment.

Joint-Friendly:

• Dumbbell exercises allow you to avoid spinal loading to perform exercises like squats, making specific dumbbell exercises a suitable option for those with joint issues.

Cost and Space Efficiency:

• Dumbbells are relatively inexpensive compared to larger gym equipment like barbells and weight plates. That’s why an adjustable dumbbell set is a cost-effective choice for home gym owners.
• Adjustable dumbbells require minimal space, making them ideal for home gyms or those with limited workout space.

Functional Strength and Real-Life Applications:

• Dumbbell workouts often mimic real-life movements, contributing to functional strength that can be applied to daily activities.
• Improved functional strength enhances your ability to perform everyday tasks.

Progressive Overload:

• Adjustable dumbbells are available in various weight ranges, allowing you to easily incorporate the principle of progressive overload into your training.
• As your strength improves, you can gradually increase the weight of the dumbbells to continue challenging your muscles.

Time Efficiency:

• Dumbbell workouts can be time-efficient, allowing you to perform compound exercises that work multiple muscle groups simultaneously.
• Full-body dumbbell workouts can provide a comprehensive training session in a short amount of time.

Dumbbell Triceps Exercises

Below are five dumbbell tricep exercises you can use to build your own workout or give one of our sample workouts below a try.

Skull Crushers

The dumbbell skull crusher is one of the most popular dumbbell triceps exercises for building bigger, stronger arms.

How to Do Dumbbell Skull Crushers

• Lie flat on a bench with your head, shoulders, and butt in contact with the bench and your feet flat on the ground.
• Hold a dumbbell vertically in each hand on the sides of your head.
• Fully extend your arms, raising the dumbbells over your face.
• Carefully lower the dumbbells back to the starting position, keeping your elbows pointing forward and as stationary as possible throughout the movement.

Triceps Kickbacks

The triceps kickback is one of the best exercises for isolating the triceps with dumbbells. The good news is you can use a lighter weight and still get an effective workout. 

How to Do Kickbacks

• Hold a dumbbell in your left hand. 
• Position yourself on a bench so your right hand and knee are on the bench.
• Raise the elbow of the left arm above your rib cage.
• Extend your left arm backward. Maintain a tight core and neutral spine throughout.
• Briefly maintain the full extension of the elbow before reversing the movement to return to the starting position.
• Perform all reps on the left side before switching to the right.

Dumbbell Overhead Triceps Extensions

Overhead triceps extensions are a popular bodybuilding exercise used to build the size and definition of the triceps muscles.

How to Do Dumbbell Overhead Triceps Extensions

• Sit on a bench with your feet flat on the ground and your spine neutral.
• Hold a dumbbell behind your head with both hands. Keep your elbows back and pointed up.
• Extend your arms, pushing the dumbbell overhead. Squeeze your triceps at the top of the movement.
• Reverse the direction to lower the dumbbell to the starting position.

Dumbbell Close-Grip Bench Press

The dumbbell close-grip bench press is an upper body exercise that targets the chest and tris. This exercise is perfect for high-rep work to build muscular endurance.

How to Do Dumbbell Close-Grip Bench Press

• Lie flat on a bench with your head, shoulders, and butt in contact with the bench and your feet flat on the floor. 
• Hold a dumbbell vertically over your chest with your arms fully extended.
• Lower the dumbbell to your chest. 
• Pause, then explode upward to return the dumbbell to the starting position.

Dumbbell Dips

Dips are a bodyweight exercise you can do from almost anywhere with nothing more than an elevated surface or a pair of dumbbells.

How to Do Dumbbell Dips

• Place two dumbbells on the ground parallel to one another.
• Grip a dumbbell in each hand. Place your feet out in front of you with your heels on the ground and your toes off the ground.
• Lower yourself so your arms form a 90-degree angle.
• Drive straight up through the palms.
• Pause briefly, squeezing your triceps. Then, reverse the movement to return to the starting position.

Bodyweight Triceps Exercises

​Below are a few bonus exercises to add to your dumbbell triceps workout.

Military Push Ups

Though most of the military doesn’t actually do push-ups this way, the name stuck with this triceps-focused variation of the push-up. Keep in mind the push-up movement pattern, in general, will work the triceps, but certain variations like military push-ups and diamond push-ups tend to better isolate the triceps.

How to Do Military Push-Ups

• Get into a high plank position with your palms placed under your shoulders. Extend your legs behind you.
• Angle your elbows directly back toward your feet.
• Lower your body towards the ground by bending your elbow. Keep your elbows close to your body throughout the movement and not flared outward.
• Go down until your chest is a few inches off the ground. Then, push yourself back up by extending your elbows.

Low-to-High Planks

Low-to-high planks are one of the most underutilized bodyweight triceps exercises. Add this exercise to the end of your routine for a core and triceps workout.

How to Do Low to High Planks

• Start in a low plank position with your forearms and hands flat on the ground and your body forming a straight line.
• Engage your core muscles to stabilize yourself.
• Fully extend both elbows simultaneously. Briefly remain in the high plank position with full elbow extension while flexing your triceps.
• Reverse the movement to lower yourself back to the low plank position.

Workouts

Below are several options to get an excellent dumbbell triceps workout. It’s always a good idea to consult a healthcare professional before beginning a new workout routine. I use 3 sets of 12-15 reps for most exercises, but you can adjust the set/rep scheme to fit your fitness goal as needed.

Triceps Workouts

These sample dumbbell tricep workouts only include triceps exercises, not any exercises targeting other major muscles. Keep reading below to see other options for integrating triceps into your workout routine.

Triceps Workout at Home with Dumbbells Option 1 – Tris Only

• Overhead Triceps Extensions:
  • 3 sets x 12-15 reps
  • Stand or sit with a dumbbell held overhead with both hands.
  • Lower the dumbbell behind your head by bending your elbows, then extend your arms back up.
• Dumbbell Kickback:
  • 3 sets x 12-15 reps
  • Position yourself on a bench with a dumbbell in one hand and your opposite hand and knee on a bench.
  • Extend your arm with the dumbbell straight back, engaging your triceps, then lower the dumbbells with control.
• Triceps Dips:
  • 3 sets x 12-15 reps
  • Use parallel dumbbells placed on the ground.
  • Lower your body by bending your elbows until they’re at a 90-degree angle, then push back up.

Triceps Workout at Home with Dumbbells Option 2 – Tris Only

• Skull Crushers (lying triceps extension):
  • 3 sets x 12-15 reps
  • Lie on a bench with a dumbbell in each hand, arms extended straight up.
  • Lower the dumbbells toward the sides of your head by bending your elbows, then extend your arms back up.
• Low-to-High Planks:
  • 3 sets x 10-12 reps
  • Start in a low plank position on your forearms.
  • Transition to a high plank by extending your elbows, then return to the low plank.
• Military Push-ups:
  • 3 sets x 10-15 reps
  • Start in a plank position with hands placed directly beneath your shoulders.
  • Keep your elbows close as you lower your chest towards the ground, then push back up.

Triceps Workout at Home with Dumbbells Option 3 – Tris Only

• Close Grip Dumbbell Bench Press:
  • 3 sets x 12-15 reps
  • Lie on a bench, holding a dumbbell vertically over your chest.
  • Bring the dumbbell to your chest, then press it straight up, then lower them back down.
• Skull Crushers (Lying Triceps Extension):
  • 3 sets x 12-15 reps
  • Lie on a bench with a dumbbell in each hand, arms extended straight up.
  • Lower the dumbbells toward the sides of your head by bending your elbows, then extend your arms back up.
• Low-to-High Planks:
  • 3 sets x 10-12 reps (5-6 per arm)
  • Start in a low plank position on your forearms.
  • Transition to a high plank by extending your elbows, then return to the low plank.

Arm Workouts

The below sample workouts combine triceps isolation exercises with biceps exercises for a full-arm workout.

Arms Workout with Dumbbells Option 1

• Bicep Curls:
  • 3 sets x 12-15 reps
  • Stand with a dumbbell in each hand, palms facing forward.
  • Curl the dumbbells towards your shoulders, keeping your elbows close to your body.
• Hammer Curls:
  • 3 sets x 12-15 reps
  • Hold a dumbbell in each hand, palms facing your torso.
  • Curl the dumbbells towards your shoulders, keeping your palms facing each other.
• Triceps Dips:
  • 3 sets x 12-15 reps
  • Use parallel dumbbells placed on the ground.
  • Lower your body by bending your elbows until they’re at a 90-degree angle, then push back up.
• Overhead Triceps Extensions:
  • 3 sets x 12-15 reps
  • Sit or stand with a dumbbell held overhead with both hands.
  • Lower the dumbbell behind your head by bending your elbows, then extend your arms back up.

Arms Workout Option 2

• Concentration Curls:
  • 3 sets x 12-15 reps per arm
  • Sit on a bench with a dumbbell in one hand, elbow resting on your thigh.
  • Curl the dumbbell towards your shoulder, focusing on isolating the bicep.
• Triceps Kickbacks:
  • 3 sets x 12-15 reps
  • Position yourself on a bench with a dumbbell in one hand and your opposite hand and knee on a bench.
  • Extend your arm with the dumbbell straight back, engaging your triceps, then lower the dumbbells with control.
• Bicep Curls:
  • 3 sets x 12-15 reps
  • Stand with a dumbbell in each hand, palms facing forward.
  • Curl the dumbbells towards your shoulders, keeping your elbows close to your body.
• Military Push-ups:
  • 3 sets x 10-15 reps
  • Start in a plank position with hands placed directly beneath your shoulders.
  • Keep your elbows close as you lower your chest towards the ground, then push back up.

Arms Workout Option 3

• Alternating Dumbbell Curls:
  • 3 sets x 12-15 reps per arm
  • Stand with a dumbbell in each hand, palms facing forward.
  • Curl one dumbbell towards your shoulder while keeping the other arm in the starting position. Alternate between arms.
• Dumbbell Hammer Curls to Shoulder Press:
  • 3 sets x 12-15 reps
  • Perform a hammer curl (palms facing each other), then transition into a shoulder press at the top of the movement. Lower the weights back to your shoulders and then extend your arms.
• Skull Crushers:
  • 3 sets x 12-15 reps
  • Lie on a bench with a dumbbell in each hand, arms extended straight up.
  • Lower the dumbbells towards your temples by bending your elbows, then extend your arms back up.
• Dumbbell Triceps Kickbacks:
  • 3 sets x 12-15 reps
  • Position yourself on a bench with a dumbbell in one hand and your opposite hand and knee on a bench.
  • Extend your arm with the dumbbell straight back, engaging your triceps, then lower the dumbbells with control.

Full Body Workouts

Below are three entire body dumbbell workouts that include triceps exercises.

Full Body Dumbbell Workout that Includes Triceps Option 1

• Goblet Squats:
  • 3 sets x 12-15 reps
  • Hold a dumbbell vertically close to your chest.
  • Lower into a squat position, keeping your chest up and knees tracking over your toes.
  • Push through your heels to return to the starting position.
• Dumbbell Rows:
  • 3 sets x 12-15 reps per arm
  • Place one knee and hand on a bench, with the opposite foot on the ground.
  • Hold a dumbbell in the opposite hand and row it towards your hip.
  • Lower the dumbbell with control and repeat. Switch sides after completing a set.
• Dumbbell Skull Crushers:
  • 3 sets x 12-15 reps
  • Lie on your back on a bench or the floor, holding a dumbbell in each hand next to your head.
  • Extend your arms, bring the dumbbells over your face, then lower them back down.
• ReverseLunges:
  • 3 sets x 12-15 reps per leg
  • Hold a dumbbell in each hand by your sides.
  • Step back with one leg into a lunge, keeping your front knee above your ankle.
  • Push through your front heel to return to the starting position.
• Dumbbell Shoulder Press:
  • 3 sets x 12-15 reps
  • Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
  • Press the dumbbells overhead, fully extending your arms, then lower them back to shoulder height.
• Dumbbell Deadlifts:
  • 3 sets x 12-15 reps
  • Hold a dumbbell in each hand in front of your thighs.
  • Hinge at your hips, keeping your back straight, and lower the dumbbells towards the ground.
  • Stand back up, squeezing your glutes at the top.
• Dumbbell Bicep Curls:
  • 3 sets x 12-15 reps
  • Hold a dumbbell in each hand, arms fully extended.
  • Curl the dumbbells towards your shoulders, keeping your elbows close to your sides.

Full-Body Dumbbell Workout Option 2:

• Dumbbell Step-Ups:
  • 3 sets x 12-15 reps per leg
  • Holding a dumbbell in each hand, step up onto a bench or sturdy platform with one foot.
  • Drive through your heel to lift your body up, then lower back down. Switch legs for the next set.
• Renegade Rows:
  • 3 sets x 10-12 reps per arm
  • Start in a high plank position, holding a dumbbell in each hand.
  • Perform a row with one arm while stabilizing your body with the other.
  • Alternate rows for each arm.
• Dumbbell Front Squats:
  • 3 sets x 12-15 reps
  • Hold a dumbbell in each hand at shoulder height.
  • Lower into a squat position, keeping your chest up and knees in line with your toes.
  • Press through your heels to return to the starting position.
• Dumbbell Pullovers:
  • 3 sets x 12-15 reps
  • Lie on your back on a bench or the floor, holding a single dumbbell with both hands.
  • Lower the dumbbell overhead, feeling a stretch in your chest and lats, then pull it back up.
• Lateral Raises:
  • 3 sets x 12-15 reps
  • Stand with a dumbbell in each hand at your sides.
  • Lift your arms out to the sides to shoulder height, maintaining a slight bend in your elbows.
• Dumbbell Romanian Deadlifts:
  • 3 sets x 12-15 reps
  • Hold a dumbbell in each hand in front of your thighs.
  • Hinge at your hips, keeping your back straight, and lower the dumbbells towards the ground.
  • Stand back up, squeezing your glutes at the top.
• Dumbbell Triceps Kickbacks:
  • 3 sets x 12-15 reps
  • Hinge at your hips, holding a dumbbell in each hand.
  • Extend your arms straight back, engaging your triceps, then lower the dumbbells with control.

Full-Body Dumbbell Workout Option 3:

• Dumbbell Reverse Lunges with Bicep Curl:
  • 3 sets x 12-15 reps per leg
  • Hold a dumbbell in each hand at your sides.
  • Step back into a lunge with your right leg while performing a bicep curl.
  • Return to the starting position and switch legs for the next repetition.
• Single-Leg Dumbbell Deadlifts:
  • 3 sets x 12-15 reps per leg
  • Hold a dumbbell in each hand, and balance on your left leg.
  • Hinge at your hips, lowering the dumbbells towards the ground while lifting your right leg behind you.
  • Stand back up and switch legs for the next repetition.
• Dumbbell Chest Flyes:
  • 3 sets x 12-15 reps
  • Lie on your back on a bench or the floor, holding a dumbbell in each hand.
  • Open your arms wide, lowering the dumbbells out to the sides, then bring them back together.
• Dumbbell Renegade Rows:
  • 3 sets x 12-15 reps per arm
  • Start in a plank position with a dumbbell in each hand.
  • Perform a row with one arm, then switch to the other while maintaining a stable plank position.
• Dumbbell Goblet Squats:
  • 3 sets x 12-15 reps
  • Hold a dumbbell vertically close to your chest.
  • Lower into a squat position, keeping your chest up and knees tracking over your toes.
  • Push through your heels to return to the starting position.
• Dumbbell Shoulder Shrugs:
  • 3 sets x 15-20 reps
  • Hold a dumbbell in each hand at your sides.
  • Elevate your shoulders towards your ears, then lower them back down.
• Dumbbell Overhead Triceps Extension:
  • 3 sets x 12-15 reps 
  • Sit on a bench, holding a dumbbell vertically with both hands behind your head.
  • Extend your arms and bring the dumbbell overhead. 
  • Pause briefly, then reverse the movement to return to the starting position. 
  • Keep your elbows as stationary as possible throughout the movement.

Workout Tips

• Choose a weight that challenges you but allows for proper form. If you only have a single set of dumbbells, adjust the sets and reps to ensure an adequate workout.
• Perform exercises with controlled movements and focus on muscle engagement.
• Rest for 60-90 seconds between sets.

If you workout at home with dumbbells, you may also enjoy these articles: 

7 Excellent Lower Back Exercises at Home with Dumbbells

8 of the Best Short Head Bicep Exercises to Build Your Arms

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