Want bigger arms? They may be easier to achieve than you think. The secret lies in your triceps, a three-headed muscle that accounts for 67% of your arm mass. Many neglect best tricep exercises and instead spend unnecessary time doing mindless bicep curls.
You can achieve well-defined and sculpted arms by following the tricep workouts with dumbbells. Heavier weights do not always mean better; however, correct form is crucial. This guide outlines the best dumbbell tricep exercises you can do at home or at the gym. It targets each section of your triceps — the long head for that coveted horseshoe shape, the lateral head for width, and the medial head for thickness — so you can achieve peak results with peak efficiency.
A majority of tricep workouts are ineffective since they tend to focus only on one or two heads. The best tricep training fully incorporates all three heads of the muscle and targets them through the full range of motion. That is why dumbbell tricep exercises are better than machines and barbells; they offer more freedom of movement that enables full targeting of all tricep heads.
Top 5 Science-Supported Dumbbell Tricep Workouts Exercises
Each of these tricep workouts will target the three heads (long, medial, and lateral) of the tricep fully.
Close-Grip Dumbbell Press (Mass Builder)
Why?
Engages all three heads with the greatest amount of weight.
How?
- Bench with both dumbbells together at forehead height.
- Straighten arms until full extension is reached at full waist extension, holding dumbbells over forehead.
- Slowly lower isometrically to the forehead level.
Tip: Constructive overload each week by adding 5% in weight.
Read this: Top Chest Workouts & Dumbbell Exercises for Men
Overhead Dumbbell Extension (Long Head Focus)
Why?
Stretches the long head for that perfect sculpted horseshoe back.
How?
- Sitting upright, hold the dumbbell overhead.
- Slowly lower to behind the head.
- Completely extend arms at the top.
Common Mistake: Elbows flared outside way forward.
Dumbbell Kickbacks (Isolation Move)
Why?
Works the lateral head to complete failure.
How?
- While standing, keep good posture, bend at the waist, and maintain the elbow at a 90° angle.
- Fully extend the arm straight back.
- Hold at the top or peak extension for 2 seconds.
Tip: Concentrate on form as you go lighter.
Tate Press (Unimatch Contraction)
Why?
Produces unmatched contraction.
How?
- On a bench placed horizontally, straighten your arms while holding the weights over your chest.
- As you press, rotate the palm.
- Keep elbow joints locked.
Best for: Advanced lifters.
Single-Arm Overhead Extension (Unilateral Focus)
Why?
Corrects dysfunction, bilateral synergistic muscular imbalances.
How?
- With a military stance, use one arm at a time.
- Take full control during the negative portion.
- Full extension/downward shrug at the bottom.
Complete Workout Routines for Triceps With Dumbbells
For Beginners (twice a week for two weeks):
- Close-Grip Dumbbell Press: 3 sets of 10 repetitions
- Overhead Extension Dumbbell: 3 sets of 12 repetitions
- Dumbbell Kickbacks: 2 sets of 15 repetitions
For Advanced Lifters (2-3 times weekly):
- Tate Dumbbell Press: 4 sets of 8 repetitions
- Single-Overhead Arm Dumbbell Extension: 3 for 10 repetitions per arm
- Weighted Bench Dips: 3 sets of 8 repetitions
Tips to Maximize Your Tricep Workouts with Dumbbells
Get your best tricep workouts by adhering to these strategies that are supported by dumbbell tricep exercise research.
- Remember to fully recruit every muscle fiber; this means getting into the full range of movement. Lowering weights and extending fully will recruit fibers in all dumbbell exercises for the triceps. Any form of partial rep will result in a 30% reduction in activation based on research.
- To implement progressive overload, increase the weight on your dumbbells by 2.5 to 5 pounds each week on the triceps workout. This technique makes it impossible to plateau, and this challenge sustains constant growth.
- Don’t forget to master the mind-muscle connection. Picture your muscles engaging during every step of the movement. Activation boosts by a whopping 20% when this technique is utilized, according to research. Focus on contracting your triceps during dumbbell exercises on every rep.
- Don’t ignore the long head. You can do long head triceps exercises to give you the horseshoe shape you always wanted. Ensure that at least one overhead movement is included in your routine to improve the key areas that need balanced development.
Visit this: Muscle-Building Beginner Workout Plan for Men
Mitigating these approaches alongside the best exercises will give the desired attention-grabbing arms you are after.
Conclusion
It is crucial to note that developing impressive arms goes beyond just bicep training. Incorporating the dumbbell tricep workouts provided above will engage all three heads of the triceps for complete upper arm development. Remember, achieving any fitness goals requires consistency, progressive overload, and proper form.
Like in all other ranges of motion-based exercises, the best tricep exercises with dumbbells aim to challenge the muscle across its entire length. Fueling progression through weight increases is important. Use either the muscle building close-grip presses or the shaping overhead extensions; these two workouts will transform your arms into the ones you have always dreamt of.
Now, it is time to utilize this information in the real world. With these exercises, the t-shirts in your wardrobe will be thanking you, as they will be filled out by your growing arms.
