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Triceps · Dumbbells · 52 exercises

Tricep workouts with dumbbells

A dumbbell tricep workout: overhead extensions, lying extensions, kickbacks and a close-grip press.

The triceps makes up about two thirds of the upper arm. Its long head crosses the shoulder, so it’s worked hardest when your arm is overhead; pushdowns and close-grip presses train the other two heads more. A good triceps workout includes one of each.

Dumbbells load each side on its own, so your stronger side can’t cover for your weaker one, and they let your wrists and elbows find their own path. A pair of adjustable dumbbells and a bench covers every exercise below.

Dumbbell tricep workout

Start with the press, finish with kickbacks.

  1. Dumbbell Neutral Grip Bench PressElbows tucked close to your sides.
    Sets
    3
    Reps
    8–10
    Rest
    2 min
  2. Dumbbell Seated Triceps Extension
    Sets
    4
    Reps
    10–12
    Rest
    90 s
  3. Dumbbell Lying Triceps Extension
    Sets
    3
    Reps
    10–12
    Rest
    60 s
  4. Dumbbell Kickback
    Sets
    3
    Reps
    12–15
    Rest
    60 s
  5. Dumbbell Tate Press
    Sets
    2
    Reps
    10–12
    Rest
    60 s

Can’t do one of these?

Machine taken or training somewhere else? Each of these has substitutes that work the same muscles.

Tips

  • Do at least one overhead extension per workout. It is the only position that fully stretches the long head, the biggest part of the triceps.
  • Lock your upper arm in place on pushdowns and extensions. Only the forearm should move.
  • Use close-grip presses and dips for heavy work, and save extensions for moderate weights and higher reps; elbows don’t love heavy skull crushers.
  • When dumbbells get too heavy to get into position, switch to a harder variation or more reps instead of fighting to set up.

Run this workout in SPLYT

Every exercise here is in SPLYT’s library. Save the workout as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.

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52 triceps exercises with dumbbells

Every one links to step-by-step instructions and a demonstration. Swap any of them into the workouts above.

All triceps exercises →

Questions

How many triceps exercises can you do with dumbbells?

SPLYT’s exercise library has 52 triceps exercises you can do with dumbbells, including Dumbbell Kickback, Dumbbell Tate Press and Dumbbell Lying Triceps Extension. Each one links to step-by-step instructions and a demonstration.

What is the best tricep exercise?

Overhead extensions build the most size because they stretch the long head, and close-grip bench press lets you go heaviest. Most good programs use both.

Do push-ups work the triceps?

Yes, especially with your hands close together. Diamond and close-grip push-ups put most of the load on the triceps.

Can you build muscle with only dumbbells?

Yes. As long as you can keep adding weight or reps, dumbbells train every muscle well. A wide enough set of weights, or adjustable ones, is the main thing you need.

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