10 Best Workout for Triceps with Dumbbells


Are you looking for triceps exercises that work effectively to strengthen and tone them? Look nowhere else! Use dumbbells to target your triceps from a variety of angles. They are a flexible piece of exercise equipment.

The 10 best exercises for working out your triceps with dumbbells are listed in this blog post. These exercises will test and improve your routine whether you’re a novice or a seasoned gym goer. Take a few dumbbells, and let’s begin!

1. Seated Alternating Dumbbell Curl

How to do it

Seated Alternating Dumbbell Curl is a great exercise that targets your biceps and helps to sculpt strong, defined arms. To perform this exercise, sit on a bench with your feet flat on the floor and hold two dumbbells at arm’s length by your sides.

Start by curling one of the dumbbells up towards your shoulder while keeping your elbow close to your body. As you lower the first dumbbell back down, curl the other one up in a smooth motion. Alternate between lifting each arm until you complete the desired number of repetitions.

One benefit of doing seated alternating dumbbell curls is that it can help to correct any muscle imbalances between both arms since you’ll be working them individually. This exercise also allows for increased isolation of each bicep muscle for better results.


To make sure you’re getting maximum benefits from this exercise, keep good form throughout by using controlled movements and avoiding swinging or jerking motions. Incorporate this move into your workout routine for stronger, more toned biceps!

2. Standing Alternating Dumbbell Curl

How to do it

One of the best exercises to target your triceps is the standing alternating dumbbell curl. This exercise works wonders for building strength and toning your arms.

To perform a standing alternating dumbbell curl, you will need two dumbbells with an appropriate weight for your fitness level. Begin by standing up straight with your feet shoulder-width apart and holding one dumbbell in each hand down at arm’s length beside you.

Next, slowly lift one of the weights towards your chest while keeping your elbow locked against your side. As you lift, twist the wrist so that it faces towards you at the top of the movement. Then lower back to starting position before repeating on the opposite side.

It’s essential to maintain control throughout this exercise as swinging or jerking can lead to injury. Additionally, using a lighter weight allows you to focus on proper form rather than struggling to complete reps with heavyweights.


Incorporating standing alternating dumbbell curls into your workout routine can help increase muscle definition and build overall upper body strength – try adding them today!

3. Close-Grip Bench Press

How to do it

Close-grip bench press is one of the most effective exercises for building strong triceps. This exercise involves using a barbell with a close grip, which targets the triceps more than traditional bench presses. Here’s how to do it:

The close-grip bench press is an excellent exercise to target your triceps and add mass to them. It’s simple, effective, and you can do it with just a barbell or dumbbells and a bench. Remember to keep your elbows close to your body and lower the weight slowly for maximum results.

But don’t forget that variety is key when it comes to building strong muscles. So make sure you include different exercises in your workout routine such as skull crushers, dips, overhead extensions, rope pushdowns, among others.


The triceps are a very important muscle group in our upper body. They help us with many daily activities like lifting groceries or picking up objects from the floor. Strengthening them can also improve your performance in other exercises like push-ups and pull-ups.

4. Standing Dumbbell Triceps Extension

How to do it

One of the best exercises for targeting your triceps muscles is the standing dumbbell triceps extension. Also known as the overhead extension, this exercise isolates and strengthens your triceps while also engaging your core.

To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in both hands. Lift the weight above your head, keeping your elbows close to your ears. Slowly lower the weight behind you by bending at the elbows until it reaches mid-back level, then return to starting position.

It’s important to maintain proper form throughout this exercise. Keep your back straight and engage your core to avoid arching or leaning backward. Avoid locking out at the top of each rep to ensure constant tension on the target muscles.


This exercise can be modified by doing it one arm at a time or using heavier weights for added resistance. Incorporating standing dumbbell triceps extensions into your workout routine will help you develop strong and defined arms that are perfect for any summer outfit!

5. Lying Dumbbell Triceps Extension

How to do it

The lying dumbbell triceps extension is a great exercise for targeting the triceps muscles. This exercise can be done on a bench or even on the floor.

To perform this exercise, lie down on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand and bring them up above your chest with arms extended.

Slowly lower the dumbbells towards your forehead while keeping your elbows stationary and close to your head. Pause briefly at the bottom of the movement before lifting back up to starting position.

It’s important to keep control throughout this exercise as it can put strain on other parts of the body if not performed correctly.


This exercise is perfect for those looking to tone their triceps muscles without putting too much stress on other areas of their body. Plus, using dumbbells allows for greater range of motion compared to other weight machines which makes it an effective workout for triceps!

6. Pushdown

How to do it

The pushdown is a fantastic exercise that targets the triceps muscles. This workout is very effective in building strength and endurance in your upper arms.

To perform this exercise, you will need a cable machine with an attachment for the rope handle. Start by standing with your feet shoulder-width apart and gripping the handle with both hands, palms facing down.

Extend your arms straight down while keeping your elbows close to your torso. Slowly lower the weight while breathing out until your forearms are parallel to the ground.

Hold this position for a second before slowly returning to starting position and repeat for desired reps.

One of the great things about pushdowns is that they can be done using different variations such as overhand grip or underhand grip to target different areas of triceps muscle group effectively.

It’s important not to use too heavy weights when performing this exercise as it can put unnecessary stress on elbow joint causing injury if not performed correctly.


Incorporating pushdowns into your regular routine will help you build stronger triceps which can improve athletic performance and overall arm aesthetics.

7. Diamond push-ups

How to do it

Diamond push-ups, also known as triangle push-ups, are a triceps exercise that requires strength, balance and control. This form of push-up is performed by placing your hands close together in the shape of a diamond or triangle underneath your chest.

As you lower yourself towards the ground, keeping your elbows tucked in close to your body will activate your triceps muscles more effectively than traditional push-ups. Diamond push-ups are an excellent way to increase upper body strength and improve overall fitness levels.

They target not only the triceps but also engage other major muscle groups such as the chest, shoulders and core. Incorporating diamond push-ups into a regular workout routine can help build lean muscle mass while reducing body fat percentage for those looking to achieve a defined physique.


Diamond push-ups are a powerful triceps exercise that can help you achieve impressive gains in upper body strength and size. The diamond-shaped hand position emphasizes the triceps muscles, targeting them more directly than traditional push-ups.

8. Seated Dumbbell Shoulder Press

How to do it

The Seated Dumbbell Shoulder Press is an incredible exercise for working out your triceps and shoulders. To perform this workout, sit on a chair with your back straight and hold the dumbbells close to your ears.

With palms facing forward, push the weights upwards until they are almost touching at the top of the movement. Then, lower them slowly back down to ear level while maintaining control over each repetition.

One of the benefits of this exercise is that you can adjust the weight as per your strength and ability. This will enable you to gradually increase weights as you progress in your workouts.

Moreover, seated dumbbell shoulder press also helps in improving overall upper body strength and increases muscle mass around triceps area. Additionally, it improves posture by strengthening core muscles which support spinal alignment during lifting exercises.


Incorporating Seated Dumbbell Shoulder Press into your regular workout routine can help you achieve toned arms and improve overall fitness levels.

9. Dips

How to do it

Triceps dips are a highly effective exercise that targets the triceps muscles, located on the back of your upper arms. The primary benefit of this exercise is building strength and definition in these muscles, which is important for various daily activities such as lifting objects or pushing doors open.

To execute this move, start by finding a sturdy bench or chair that can support your weight. Sit on the edge of the seat with your hands placed behind you, shoulder-width apart. Slowly slide off the seat while keeping your hands in place until your arms form a 90-degree angle at the elbow joint.

From here, lower yourself down towards the ground while maintaining control and a straight back until your elbows reach a 90-degree angle or slightly below it. Finally, use your triceps to push yourself back up to complete one repetition.


However, it’s essential to perform triceps dips correctly to avoid injury or strain on other joints such as wrists or elbows. Therefore, proper form and technique are crucial to reap all the benefits of this challenging yet rewarding workout option.

10. Kneeling Cable Triceps Extension

The kneeling cable triceps extension is a powerful exercise that targets the triceps muscles in your upper arms. To perform this exercise, start by attaching a straight bar to the low pulley of a cable machine and then kneel down facing away from it.

Grab onto the bar with an overhand grip, making sure your hands are close together but not touching. From there, extend your arms overhead until they’re fully extended, keeping your elbows close to your head throughout the movement.

Slowly lower the weight back down to starting position while maintaining control and tension in your triceps muscles. Repeat for several sets and reps as desired.


This exercise is great for building strength and definition in your triceps, which can have significant benefits for overall arm health as well as athletic performance. However, it’s important to use proper form when doing any weight training exercises – including this one – to avoid injury or strain on other parts of your body like shoulders or wrists.

Be sure to warm up properly before attempting this move so you don’t pull any muscles or hurt yourself accidentally! With consistent practice and focus on technique, though, you’ll be able to see noticeable improvements in both strength and muscle tone over time.


In conclusion, triceps are an integral part of our arm muscles and should not be neglected during workout sessions. With the help of dumbbells, we can perform various exercises to strengthen and tone our triceps. The 10 effective workouts mentioned in this article are just a few examples that can be included in your regular exercise routine.

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