Written by Tom MacCormick | BSc Sports Sci. & Coaching | MSc Str. & Cond.
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
When it comes to triceps training, most gym goers limit themselves to a few sets of cable pressdowns. While pressdowns are popular they aren’t very effective at packing size onto your triceps. That’s why the average lifter lacks size on the back of their arms.
Rather than wasting your time doing endless sets of cable pressdowns, you’d be better served taking a look at a powerlifters training. The typical powerlifter has exceptional triceps size. This is due to an ideal combination of heavy pressing and targeted accessory work; the latter typically involving dumbbells.
If you want thick, strong, horseshoe triceps like a powerlifter, then you have to incorporate dumbbells into your triceps training. Seasoned bodybuilders know this and use the same tactics and dumbbell triceps exercises too. Dumbbells provide a unique freedom of movement that can save your joints and make you big gains.
In this article, I’ll explain why dumbbells are such a great tool and give you 7 of the best dumbbell exercises that both my clients and I have used to develop big, well-balanced and defined triceps.
Table of Contents:
- Anatomy of the Triceps Muscle
- Benefits of Dumbbell Tricep Exercises
- 7 Best Triceps Exercises with Dumbbells
- Important Training Variables to Consider
- FAQs About Using Dumbbells for Triceps Training
- Sample Tricep Workout With Dumbbells
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Anatomy and Function of the Triceps
As the name suggest, the triceps have 3 heads. Situated on the back of the arm and making up around 2/3 of upper arm muscle. They really make the upper arm look impressive if well-developed.
To be specific, anatomically speaking...
All three heads of the triceps insert at the Olecranon of the Ulna - a projection on the bony part of the elbow.
The medial head is the deepest lying of the three, with a broad and long origin on the posterior surface of the humerus (upper arm bone). Crossing only at the elbow joint. Its sole function is elbow extension. This head is the primary elbow extensor when there is no resistance through all ranges of motion and is the only head that can contract independently.
Superficial to the medial head, the lateral head originates on a narrow ridge on the posterior surface of the humerus. Like the medial head, the lateral head's only role is in elbow extension. This is the strongest elbow extensor but only comes into play when resistance is present. This gives the triceps its definition and size predominantly from the side.
The long head is the biarticular (acts on two joints) region of the muscle, originating at the infraglenoid tubercle of the scapula, a small bump by the glenoid fossa. This bump is on the underside of the top right corner of the scapula and blends into the labrum, whose job is to deepen the shoulder joint and keep the ball in place. Like the lateral and medial heads, it's heavily involved in elbow extension.
Crossing the shoulder joint means the long head has some additional responsibility. It aides the latissimus dorsi and pectoralis major in adduction - bringing the arm into the body - and the latissimus dorsi in shoulder extension. It also has a key role in shoulder stabilization - stopping the head of the humerus from going walkabouts. This is the part of triceps that really makes your arm stand out from the back.
WHAT ARE THE BENEFITS OF TRAINING TRICEPS WITH DUMBBELLS?
- Freedom of Movement: Dumbbells allow you to control their position, twisting at the wrist and moving them independently. This lets you manipulate your technique to get the best mind-muscle connection and find ways to minimize discomfort or joint pain. Anecdotally, lying barbell extensions can cause a lot of lifters elbow pain. The solution can be as simple as swapping in dumbbells.
- Single Arm Focus: Imbalances are normal. None of us are symmetrical. Almost everyone has a dominant hand, and everyone has inherent asymmetries caused by things like only having one liver. While normal, this does mean that using one weight in two arm exercises means the stronger side can take over, exacerbating the imbalances. Dumbbells allow you to focus on one arm at a time, making sure they get the same work done and helping to minimize any asymmetries. This can be especially helpful if you’re struggling to get a good mind-muscle connection.
- Compound Lifts: Using dumbbells means you can still train with compounds and get the most from your exercises. You don’t have to only train with isolations if barbells aren’t the right fit for you. Triceps, front delts and chest all get hit with a neutral grip dumbbell press, mimicking a close grip bench press. In this instance, dumbbells also allow you to push closer to failure when training alone without the danger of crushing yourself under a bar!
7 BEST DUMBBELL TRICEPS EXERCISES
Here are 7 of the best tricep exercises using dumbbells that you can do for size, definition, and strength:
- Neutral Grip Dumbbell Bench Press
- JM Dumbbell Bench Press
- Dumbbell Skull Crushers
- Dumbbell Tate Presses
- Overhead Dumbbell Extensions
- Dumbbell Kickbacks
- Dumbbell-Loaded Triceps Dips
Below we will take a closer look at each of these tricep exercises with dumbbells to discuss the benefits, targeted muscle head(s), and correct form.
1. Neutral Grip Dumbbell Bench Press
Narrow grip pressing is a great way to pack on mass. This dumbbell variation mimics close grip bench press, predominantly targeting the lateral and medial heads of triceps, but provides increased freedom of movement ingrained into dumbbell exercises.
How to:
- Set up like a dumbbell bench press, but with palms facing each other.
- Keeping your elbows tucked to your side, lower the weight to your mid-chest at shoulder width.
- Press up, keeping the dumbbells parallel to one another.
The parallel press and tucked elbows help stop the chest from taking over, helping to target the triceps.
As it's a compound movement, don't isolate the triceps too much, but focusing on flexing and extending the elbow can help ensure the triceps are the limiting factors at the end of a set. Although it's a great bang-for-your-buck exercise, compounds can overlap with other training. You don't want a fatigued or sore chest to limit your triceps training.
Related: Best Dumbbell Chest Exercises
2. JM Dumbbell Presses
This hybrid press-extension variation designed by bench press champion JM Blakely targets the triceps and gives the shoulders a rest. Performing them with dumbbells, as opposed to the traditional barbell, further reduces joint stress and lets you focus on the exercise. By incorporating some shoulder flexion and extension, this hybrid hits all heads and is a great exercise to have in the arsenal.
How to:
- Set up like a flat dumbbell bench press, with a pronated (overhand) grip.
- Initiate the movement like a dumbbell press, flexing the elbow and extending the shoulder.
- After a few inches of movement, change the dumbbell path bringing them towards your neck by further flexing the elbows and flexing the shoulder. Keep the elbows high.
- Once the dumbbells read your neck, punch them back to the starting position.
This exercise is a more advanced movement and can irritate the elbows. Start light and let the joint and connective tissues build resilience before loading heavily. It can also be hard to get to grips with, trying to get the right dumbbell path and a rhythm as it feels like a two-part movement. Once you’ve got it down, this can be a great exercise to add to the arsenal.
3. Lying Dumbbell Triceps Extensions (aka Skull Crushers)
Also known as skull crushers, lying triceps extension hit all heads of the triceps. Forcing you to isometrically contract the long head, to prevent the weight from pulling the upper arm into flexion, means this predominantly targets the long head. The flexed shoulder position means the long head is exposed to a loaded stretch, great for muscle growth. This helps to ensure the triceps is taken through a full range of motion during training.
How to:
- Lie down like a flat dumbbell press, but with a considerably lower weight and your head at the top of the bench.
- Instead of holding the weights above the shoulder, slightly flex the shoulder, holding the weights above the chin.
- Lower the weight over the top of your head by flexing the elbow.
- EITHER: keep the shoulder in a fixed position OR let the shoulder flex with the weight increasing the stretch.
- Return to the start by extending the elbow.
By holding the weights over your chin and not your shoulder you prevent the joints from stacking, forcing the long head to work constantly. Neither more nor less shoulder flexion during the exercise is right or wrong, as long as it's done with control. Hand position is not overly important, pick whatever allows the best pump and prevents discomfort.
Skull crushers can grate on the elbows, even with dumbbells so be wary of any pain and build strength and volume slowly. It's great this target the long head, but make sure other variations you include are more focussed on the lateral and medial head.
4. Dumbbell Tate Press
Another exercise stolen from powerlifting; the Tate Press aims to increase pressing performance by blowing up the triceps. This exercise hits all heads of the triceps, and the incline bench and flared elbows provide some much-needed variety in your triceps training.
How to:
- Lie on an incline bench at 45 degrees, with an overhand grip and dumbbells shoulder width.
- With elbows flared to 45 degrees, lower the weight to the upper chest by flexing the elbows.
- Return to the starting position by extending the elbows.
Like many triceps exercises, this can wear on the elbows if done too much or too heavy. Performing these one at a time, lowering the weight to the opposite side of the chest, can help the mind-muscle connection.
5. Overhead Dumbbell Extension (Single Arm)
This extension variation uses a fully flexed shoulder, targeting the long head by putting it under a considerable stretch under load. Training these one at a time lets you focus on each arm individually, getting the most out of every set and rep.
How to:
- Sit on a bench, shoulder flexed, holding the dumbbell like a hammer and elbow pointing at around 45 degrees diagonally from the body.
- Lower the weight by flexing the elbow.
- Once you’ve got a good stretch, bring the elbow back to the starting position by contracting the triceps.
It can help to use the hand that isn’t working to support the other elbow.
Like skull crushers, these are primarily focused on the long head it's important to combine this with pressing or other extension exercises.
Related: Dumbbell Overhead Triceps Extension Variations
6. Dumbbell Kickbacks
Tricep kickbacks tend to get a lot of hate, with people writing them off as completely useless. Although they aren’t the most efficient exercise through the full range of motion, they allow you to fully contract the triceps. Extending and adducting the upper arm provides a unique stimulus to the long head compared to other dumbbell exercises.
How to:
- Training one arm at a time, hold your upper body parallel to the ground, leaning on a surface for support with your free hand.
- Elbow tucked into your side, shoulder extended, and a neutral grip.
- Start with the dumbbell directly under the elbow.
- Extend the elbow, contracting your triceps as hard as you can while maintaining an adducted and extended upper arm.
- Lower the dumbbell back to below the elbow.
There are some important caveats to this exercise. Firstly, they fail to give the muscle much of a stretch and need to be used with other, more complete, exercises. Cable variations are generally better, providing tension over a greater range of motion. As long as you are aware of its pitfalls, it can be used effectively in a program.
7. Dumbbell-Loaded Parallel Bar Dips
While I’m pushing my luck (some would say “cheating”) by classifying these as a dumbbell exercise, I’m counting them because I love them, and technically they are a tricep exercise with dumbbells. It is of course true you can add load via plates, kettlebells, or a weighted vest instead of dumbbells, but if you want to pack on size to your triceps the dip is an excellent choice and loading it with dumbbells is a good option.
Triceps-dominant dips (torso more upright), are a great way to pack on triceps size while forcing stabilizers and pushing muscles to work hard in support. Without a complicated technique, these allow you to walk in, train your triceps and walk out.
How to:
- Pop a dumbbell between your legs or dangle one off a weight belt.
- Use a narrow, neutral grip in line with your body.
- Shoulder depressed, maintain an upright position as you lower yourself as far as you can safely.
- Push yourself back up to the top.
Only go down as far as you can safely without putting undue stress on the shoulder by overextending. As with the other compounds, you want to make sure the triceps is the limiting factor in the exercise to get the most from it. Remember, these are all compound exercises. Trying to make them isolate the triceps is a sure-fire way to limit their effectiveness, take away a key benefit, and find yourself hurt!
Related: Dips Exercise Guide & Tips
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TRAINING VARIABLES TO CONSIDER WITH TRICEPS TRAINING
To maximize your triceps training, it's important to consider various training variables that can significantly impact your results.
1. Technique Considerations:
The goal of triceps training is to take the elbow through a full range of motion and make sure the triceps fatigue first. This is especially important with compounds, where the chest can take over. Secondly, due to its role at the shoulder, you want to make sure you’re training triceps at different degrees of shoulder flexion to vary the stimulus to muscle. This doesn’t have to be all in a single exercise or session (more about that in strategic variation).
It is important to train through a full range; but there is some evidence constant tension, mid-range, triceps extensions can fast-track triceps growth. Maintaining the constant-tension causes muscle hypoxia, which the authors of this study attributed the increased growth.¹ I wouldn’t go crazy, training only mid-range, but you can certainly incorporate some partials into your program.
2. Strategic Variation:
Strategic Variation is the idea that using a range of exercises can provide better results than only doing the same movement. These variations can hit muscles at different lengths and resistance profiles, preventing movements from feeling stale. As no exercise is perfect for all heads and functions, this is especially important for muscles with multiple roles and regions. For example, skull crushers put the long head at a disadvantage. This means it’s likely to fatigue first, and the lateral and medial heads still have some more to give. Another study demonstrated lying extension combined with bench press caused more growth to all heads than bench press or extensions alone.² Triceps movements can also grate on the elbows, so having compounds, isolations, and varied angles can prevent overuse and irritation.
3. Targeting different parts of the triceps:
The lateral and medial heads are the primary elbow extensors, provided the shoulder is in a "natural position." This means extensions and presses - where the shoulder isn't overly extended or flexed, and you aren't fighting to adduct and extend the upper arm - prioritize lateral and medial head growth.
Despite its role in elbow extension, to target the long head you need to cater to its functions around the shoulder. Any exercise where you actively adduct and extend the upper arm will force the long head to contract more, stimulating growth. This can look like a cable kick back, with the elbow tucked and pushed backwards: or a lying extension, contracting isometrically to stop the weight pulling your upper arm into extension. There is no perfect angle for maximizing long-head recruitment. However, one study found little difference between lying dumbbell extensions at 90 degrees and overhead extensions at 180 degrees.³
Contrary to popular beliefs, the triceps have no role in forearm supination and pronation. Were the gym-bros wrong when they told you palm-up extensions hit the long head and palms down for the lateral head? Interestingly, no. This queue actually has some merit. Supination generally forces you to tuck your elbows in, adducting the upper arm, targeting the long head.
4. Volume:
Direct triceps volume fluctuates depending on training status and goals. At the beginning of your training career, pressing does a lot of the heavy lifting for you. Beginners volume for growth and more advanced trainee volume for maintenance are likely similar, 4-6 sets of direct work per week. Most trainees require 8-12 direct sets per week, with some requiring as high as 16-20. I would look to start with lower volumes building up the tolerance and strength of the structures around the elbow before jumping in at the deep end. If you’re recovering well or need more stimulus, you can add more sets down the line. Remember, you can always add sets later, but you can't take them out retrospectively without running the risk of reducing the training stimulus.
5. Intensity and Rep Ranges:
You should generally aim for 1-3 reps in reserve (RIR). As triceps training tends to be relatively safe, you can take this closer to failure when needed. You might want to look out for some joint pain, but generally, you should be safe from disaster.
Because of the variety of exercises- from compounds to kickbacks - viable reps span from 5-30 reps. Practicality should dictate the range you choose, with 5 reps of kickbacks not making much sense.
6. Frequency:
Direct triceps work can be done as little as once per week. This is enough to grow a beginner's arms or maintain more advanced trainee’s gains, provided they're doing a fair amount of pressing elsewhere.
However, to optimize hypertrophy, training them twice per week makes sense. This should facilitate plenty of variation and good quality sets. If it's hard to get good triceps sessions in over two days, you can add another. Splitting the volume and cutting the length of the sessions down can help maintain high-quality training and minimize junk volume.
FAQs about Tricep Workouts with Dumbbells:
Here are some common questions clients ask me about free weight tricep workouts.
Can I build my triceps using only dumbbells?
Yes, you can definitely build your triceps using only dumbbells. Dumbbells are a versatile tool for targeting and developing the triceps muscles effectively. All you need to do is include some variation into your training by doing various dumbbell triceps exercises and switching up your rep ranges and weight load. You should also be training them frequently and aim to progress their strength. If you do this, your triceps will grow in no time.
What weight dumbbells for triceps workout?
The appropriate weight for dumbbells when training your triceps depends on your current strength and fitness level. Start with a weight that allows you to perform the exercises with proper form and control, while still challenging your muscles. Gradually increase the weight as you get stronger to continue progressing.
What are the best dumbbell tricep exercises?
Some of the best dumbbell triceps exercises include:
- Dumbbell triceps extensions (lying, seated, or standing variations)
- Single arm overhead triceps extensions
- Dumbbell kickbacks
- Tate presses
- Neutral grip dumbbell bench presses
- Dumbbell JM presses
These exercises target the triceps muscles from different angles and provide a comprehensive workout for triceps strength and development. Remember to choose a weight that allows you to maintain proper form throughout the exercises.
How do you know what tricep exercises to select each workout?
Firstly, remember you don’t need to train every function and range in every session. Providing you’re taking the muscle through a full range in a meson cycle, you’re covering all bases. This can be as simple as having a big press variation and skull crusher (or French press) on one day, and a dip and kickback on another. If you've been training for a while, you can also add in a few isolation movements for not only the triceps, but also the biceps and shoulders, like the ones seen in this list of best dumbbell arm exercises.
How can I incorporate other resistance methods, like cables and barbells, into my triceps workouts?
Cables are a great alternative, providing stability and tension through a bigger range of motion. This can help you fully shorten the triceps without the caveat of a very limited range, as seen in dumbbell kickbacks. Barbells let you use more load and can have greater transfer to pressing performance. Despite these differences, both abide by the same basic rules when it comes to exercise selection and triceps function. If a dumbbell version isn’t doing it for you there is almost always a barbell, cable, or even bodyweight variation that might:
When should I train my triceps?
There is no right or wrong answer, as it depends on your goals as outlined earlier. If you want to place more focus on your triceps, you can put tricep exercises at the start of a workout when you have more energy. If you’re still aiming to add mass everywhere without the specialization, add it to an upper or push day following any big pressing movements, or with back if you prefer to train them when they're fresher.
DUMBBELL TRICEP WORKOUTS
Here are two good examples of a dumbbell tricep workout based on a push, pull, legs (PPL) split.
|
Session 1: Push Day |
Session 2: Push Day |
|
Bench: 3 sets x 6-10 reps |
High incline Barbell Press: 3 sets x 6-10 reps |
|
Incline DB: 3 sets x 6-10 reps |
Neutral Grip DB press 3 sets x 6-10 reps |
|
Cable fly: 2 sets x 12-15 reps |
Lateral Raises: 4 sets x 12-15 reps |
|
Skull Crusher: 2 sets x 10-15 reps |
Pec Deck: 4 sets x 12-15 reps |
|
Triceps Kickbacks: 2 sets x 12-15 reps |
Tate Press: 2 sets x 12-15 reps |
Session 1 uses skull crushers and kickbacks to add to work on the triceps already done during this by heavy pressing. The triceps have been taken through a full range in this this session.
Session 2 uses a neutral grip press to target the triceps as part of a compound, training it earlier in the session so fatigued chest and front delts don’t limit triceps work. Tate Press adds to the triceps work hitting all heads.
This microcycle is relatively low triceps volume and sets could be added to any of the selected exercises to increase volume if needed.
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SUMMARY
Triceps main function is at the elbow, but because the long head crosses the shoulder joint, we can manipulate exercise to favor different heads. Any exercise that tries requires the triceps to fight for shoulder extension, like skull crushers or kickbacks, will attack the long head of the triceps, while neutral shoulder positions hit the lateral and medial heads of the triceps more.
All in all, the versatility of dumbbells makes them the perfect tool to exploit joint angles, using compound and isolation exercises to maximize muscle growth. If you want to maximize your gains, and really grow those horseshoe triceps, you must be using dumbbells effectively.
Now we’ve given you the blueprint for growth, all there is left is to go and do it.
Become an expert on triceps exercises with the following resources we put together:
References
- Goto, Masahiro, et al. “Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function through Sustained Intramuscular Hypoxia in Young Trained Men.” Journal of Strength and Conditioning Research, vol. 33, no. 5, May 2019, pp. 1286–1294, https://doi.org/10.1519/jsc.0000000000002051.
- Brandão, Lucas, et al. “Varying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations.” Journal of Strength and Conditioning Research, vol. 34, no. 5, Mar. 2020, p. 1, https://doi.org/10.1519/jsc.0000000000003550.
- Alves, Daniel, et al. “Effect of Shoulder Position on Triceps Brachii Heads Activity in Dumbbell Elbow Extension Exercises.” The Journal of Sports Medicine and Physical Fitness, vol. 58, no. 9, July 2018, https://doi.org/10.23736/s0022-4707.17.06849-9.
Tom MacCormick
Author