5 Best Home Triceps Dumbbell Exercises to Build Massive Arms
Triceps are two large muscles in your upper arms that are often missed or
replaced with bicep exercises that don't produce the same results. Gym
aficionados will also inform you that working on your triceps (rather than
repeating the same bicep movements every day) is the best way to make your
arms look stronger and bulkier, since they account for approximately 70%
of the pump you're after.
Of course, there are a plethora of triceps workout routines to choose
from, but since you're already here, start with these five dumbbell-only
triceps workouts. Choose dumbbell weights that you're comfortable with,
and don't go all out on the first day. Build yourself up slowly but
gradually.
5 Best Home Triceps Dumbbell Exercises to Build Massive Arms
Start by warming up a little with the help of these two exercises:
Overhead triceps stretch x 3
Stand straight, with your legs apart, bring your left arm up and gently
stretch the elbow down and back up. Repeat the movement on the right
arm.
Triceps towel stretch x 3
Again, stand straight, with your legs apart, raise one hand behind your
head and the other one behind your back, holding a towel at its ends. Pull
your hands in opposite directions for 15-20 seconds. Drop the towel, and
start again.
Main Workout:
1. Dumbbell Seated Overhead Tricep Extension
As you sit upright in a chair or on a table, choose an appropriately
weighted dumbbell and place it in your hands or over your back. Take a
tight grip on the dumbbell and raise it above your head, then slowly lower
it behind your head. Make sure your wrists are straight and your elbows
are close to your head. Inhale as you lower the dumbbell and exhale as you
lift it. Start with 5 reps x 3 sets and work your way up as you gain
power.
2. Lying Dumbbell Tricep Extension
The Dumbbell Skull Crusher, also known as the Lying Dumbbell Tricep
Extension, is a perfect way to develop strength and muscle. Lay down on a
bench with your feet planted on the concrete, holding a correctly weighted
dumbbell in your left hand. At all times, make sure the back and buttocks
are in contact with the bench. Raise your left hand parallel to the bench.
Bend your elbow to raise the dumbbell to the top of your head while
holding your upper arm stationary, then return to the perpendicular
position. Rep the action 3 times for a total of 5-10 reps.
3. Triceps Kickback
Set the bench aside and keep a dumbbell in each hand for this exercise.
Stand with your feet apart and slightly bend your knees. Make sure your
back is straight, your torso is parallel to the ground, and your upper
arms are in near proximity to your body. To do this exercise, swing your
forearms forward and backward in a swinging motion. 3 sets of 10-15
reps
4. Close Grip Dumbbell Push-Ups
To begin, place the dumbbells under your chest and force yourself up into
a push-up position. As you get down to the deck, make sure your chest is
in contact with the dumbbells. 3 sets of 10-15 reps
5. Tricep Dips with Dumbbells
Seated Tricep Dips are somewhat similar to this exercise. We'll use
dumbbells instead of the chair or bench from Seated Tricep Dips, and do
the same action.
