Best Tricep Workouts With Dumbbells

Having triceps that are in good shape does not make you look good but it helps you to keep your muscles healthy to do various day-to-day activities.  In the next paragraphs, you will learn more about the best tricep workouts with dumbbells and other equipment.

Furthermore, you will get exercises that you can do to target your back, biceps, and shoulder muscles. More so, the article gives you detailed instructions that you can follow to do the exercises.

For example, some exercises that you can expect in the following paragraphs include incline hammer curl, bent over dumbbell row, dumbbell floor press, and many others.

Bicep Workouts With Dumbbells

Having bigger and strong biceps need you to incorporate different exercises that target the biceps. Using dumbbells to exercise your biceps is good. Weight is good for building muscle mass and improving muscle strength. Below are bicep workouts that can help you have strong and bigger biceps;

Incline Hammer Curl

This is one of the best exercises that can help you build your bicep muscles. You will need dumbbells and an inclined bench to exercise. Follow the instructions below to do the exercise;

  1. While holding dumbbells in both hands, sit on an inclined bench. Make sure that your elbows are close to your torso with palms facing in.
  2. Curl the dumbbells up to your shoulder height and squeeze your biceps before returning the dumbbells down.
  3. Return the dumbbells down.
  4. Repeat the moves as much as you can.

Bent Over Dumbbell Row

Tricep Workouts With Dumbbells - Bent Over Dumbbell RowThe bent over dumbbell row is another exercise that targets the biceps. It makes the biceps stronger. To do the exercises, follow the steps below;

  1. While holding dumbbells in your hands, stand with your feet and keep them at hip width apart distance throughout the exercise.
  2. Bend your knees a bit as well as your waist until your torso is parallel to the floor.
  3. Then row the dumbbells up towards the ribs. Squeeze the shoulder blades.
  4. Return the weight down to the starting position.
  5. Repeat to do 15 to 20 reps.

Chest Workouts With Dumbbells

There are different workouts that can pump up your pecs. Having a bigger chest gives your body a defined structure. Below are the best chest workouts with dumbbells that you can do;

Dumbbell Floor Press

The dumbbell press floor exercises are one of the workouts that target the lower chest muscles. Besides working the chest, the exercises also work the arms, shoulders, and back muscles. Follow the instructions below to do the exercise;

  1. Start by lying on the floor and face upwards. Keep your knees bent with feet planted on the ground.
  2. Hold a pair of dumbbells with your hands and bend your elbows in such a way that the upper arm is on the ground and the lower arm is raised up. Keep the palms facing forward.
  3. Raise the dumbbells up until the arms are fully stretched with palms closer to each other.
  4. Lower the dumbbells down.
  5. Repeat the moves.

Incline Dumbbell Bench Press

This exercise targets the upper chest muscles. In addition to that, it makes these muscles stronger. Follow the instructions below to do the exercise;

  1. While holding a dumbbell in each hand, lie back on an inclined bench. Make sure that the dumbbells are above your chest with elbows pointing down.
  2. Press the dumbbells up above your chest until the arms are fully stretched.
  3. Return the dumbbells to the chest position.
  4. Repeat the movement.

Tricep Exercises

Tricep Workouts With Dumbbells - Tricep ExercisesHaving stronger triceps muscles makes it easy to move your arms. There are several exercises that you can do to target the triceps muscles. You can do tricep dumbbell workouts to develop muscle mass.

Besides the tricep workouts with dumbbells, you can do other exercises that fall under tricep cable workouts, triceps workouts for mass, bodybuilding tricep workouts, and more. Below are the triceps workouts that you can do;

Dumbbell Close Grip Press

This is one of the best tricep workouts with dumbbells that you can do to make your muscles stronger. Besides targeting the triceps, the exercise also works the chest and shoulder muscles. To do the exercise, follow the instructions below;

  1. While holding two dumbbells with your hands, lie on a flat bench, and face upwards. Make sure that the dumbbells above your chest.
  2. Press the dumbbells up above the chest until the arms are fully straightened.
  3. Return the dumbbells to the chest.
  4. Repeat the moves as much as you can.

Two Arms Triceps Extension

This is a strength workout that is one can be done by both men and women. As such, this is one of the tricep workouts for women. Besides strengthening the triceps, the exercise works the chest, back, and shoulder muscles. To do the exercise, follow the instructions below;

  1. Hold a dumbbell with both your hands and keep it behind your neck. Keep your feet at shoulder width apart throughout the exercise.
  2. Extend your arms up above your head until they are fully stretched. Pause for 2 seconds.
  3. Lower the dumbbell down to position it behind your head.
  4. Repeat the moves as much as you can.

Triceps Workout At Home

Besides doing tricep workouts with dumbbells you can also do tricep workouts at home. You can make your triceps stronger with or without equipment.

You just have to make sure that you do exercises that primarily target the triceps. Below are the triceps exercises that you can do at home;

Diamond Push-Ups

Tricep Workouts With Dumbbells - Diamond Push-UpsThe diamond push-ups exercise can be done anywhere because you don’t need any special equipment. The exercises work your triceps, chest, and shoulder muscles. Follow the instructions below to do the exercise;

  1. Be in a plank position and keep your hands planted on the floor so that your thumbs and index fingers form a diamond shape.
  2. Lower your body towards the ground and pause just closer to the ground.
  3. Then push back your body to a plank position.
  4. Repeat the moves as much as you can.

Bench Tricep Dip

This is another exercise that you can do at home with minimum equipment. You can use a bench or a chair to do the bench dip exercise. To do the exercise; follow the instructions below;

  1. Sit on a bench and keep your hands next to your hips.
  2. Move your feet straight in front of you and let your butt move off the bench so that the weight relies on your hands.
  3. Then bring down your body towards the floor so that your elbows can form a 90-degree angle.
  4. Then press your body back up to the starting position.

Back Exercises With Dumbbells

As you work your arm muscles, you can also do exercises that strengthen your back muscles. There are several exercises that you can do using dumbbells to target your back muscles. Below are the exercises that you can do to strengthen several back muscles;

Stiff Legged Dumbbell Deadlift

This exercise works your back muscles such as the lats and erector spinae.

  1. While holding a pair of dumbbells with your hands, keep your feet at shoulder-width apart.
  2. Hang the dumbbells in front of you.
  3. Bend your body to lower the dumbbells until they reach your feet.
  4. Return your body to the starting position. Keep your spine neutral as you do all the moves.
  5. Repeat the moves as much as you can.

In addition to the above, other exercises that you can do include reverse fly, Romanian dumbbell deadlift, single arm bent over row, renegade row, and more.

Shoulder Workouts With Dumbbells

Using the dumbbells to work your shoulder muscles is good for strengthening your muscles to lower injury risks. There are several exercises that you can do target your shoulders.

For instance, you can do the seated dumbbell shoulder press, rear delt row, dumbbell lateral raise, and many others.

Dumbbell Rear Delt Fly

Tricep Workouts With Dumbbells - Dumbbell Rear Delt FlyThe dumbbell rear delt fly exercise is for working the rear deltoids and other shoulder muscles. In addition to that, it also strengthens your arms, back, and chest muscles. To do the exercise follow the instructions below;

  1. While holding a pair of dumbbells, keep your feet at hip-width apart.
  2. Then bend your upper body until your torso is parallel to the ground. Keep your back flat and make sure that your hands are facing each other.
  3. Raise your arm sideways until they are parallel to the ground. Squeeze your shoulders at the top of the movement and keep your spine in a neutral position.
  4. Return your hands to the starting position.
  5. Repeat to perform the number of your preferable sets and reps.

Triceps Workout At Gym

Being at the gym exposes you to various equipment that you can use to strengthen your tricep muscles. You can use a cable machine, free weights, and more. Some exercises that you can do include cable rope push down, decline triceps extensions, cable overhead triceps extensions, tricep kickbacks, and more.

Tricep Extension

There are many tricep extension variations that you can do. For instance, you can do an overhead dumbbell tricep extension, straight bar tricep extension, seated tricep extension, one arm tricep extension, and more.

The tricep extension exercises are good for making your shoulders and arms stable. In addition to that, the exercises improve flexibility to lower injury risks.

Final Thoughts

The tricep workouts with dumbbells are some of the best workouts that can keep your triceps in good condition. The dumbbell workouts make your triceps stronger and lean. In addition to that, the exercises lower injuries as you do day to day activities.

Some of the best tricep workouts with dumbbells include tricep extension variations, dumbbell close grip press, and many others.

If you do not have the dumbbells you can always use your body resistance to pump up your triceps. For instance, you can do the bench tricep dips, diamond push-ups, and many other exercises.

Share your best triceps exercises that keep you in good shape?  How has been your experience?

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