Want to sculpt your arms and build upper body strength? This dumbbell tricep workout for beginners is a great point of entry. Doesn’t matter whether you’re at home or a gym — with these low-tech moves, you’re zeroing in on the back of your arms to sculpt lean muscle and amp up definition. Go grab a set of light to medium dumbbells and sweat it out — all of those triceps are getting more sculpted with every lift you do.
A Quick Tricep Workout with Dumbbells for Beginners
-
Dumbbell Kickbacks
- Target: Triceps (long head)
- How to: Hinge at the hips with a flat back, elbows tucked close to your sides. Extend your arms straight back, squeezing the triceps at the top.
- Reps: 3 sets of 10–12 reps
-
Overhead Dumbbell Tricep Extensions
- Target: All three tricep heads
- How to: Hold one dumbbell with both hands overhead. Lower it behind your head by bending your elbows, then extend your arms back up.
- Reps: 3 sets of 10–12 reps
-
Dumbbell Skull Crushers
- Target: Triceps (medial and lateral heads)
- How to: Lie on a bench or the floor, holding dumbbells above your chest. Bend your elbows to lower the weights toward your forehead, then extend back up.
- Reps: 3 sets of 10–12 reps
-
Seated Dumbbell Tricep Press
- Target: Triceps (long head)
- How to: Sit on a bench, hold a dumbbell with both hands behind your head, elbows bent. Press the weight upward until your arms are fully extended.
- Reps: 3 sets of 10–12 reps
-
Close-Grip Dumbbell Press
- Target: Triceps and chest
- How to: Lie on a bench or the floor, holding dumbbells close together above your chest. Lower them slowly, keeping elbows close to your body, then press back up.
- Reps: 3 sets of 10–12 reps
Is Your Tricep 70% of Your Arm?
Yes, your triceps are around 60–70% of your upper arm’s mass. So, developing them is crucial to having bigger, stronger, more defined arms. So much attention is given to biceps, but it’s the triceps that make the biggest contribution to the overall size and shape of your arm.
Powering up this three-headed muscle group doesn’t just look better; it allows you to lift heavier objects and become stronger in your back too— think bench presses, shoulder presses and dips.
Are 3 Exercises Enough for Triceps?
In most cases, three good triceps exercises will suffice to get you well on the way to making your triceps grow. The trick lies in choosing movements that work all three heads of the triceps, which are the long, the lateral, and the medial.
Overhead extensions, kickbacks and close-grip presses provide a balanced attack. As your bodyweight workout routine progresses, you can adjust the intensity, volume and even the variations to ensure you are never bored or hit a plateau.
Did you know about fascia stretching: the secret to better, safer workouts?
Trying a Tricep Workout with Dumbbells for Beginners Too?
Even if you’re a seasoned tricep workout enthusiast, this short and sweet tricep workout with dumbbells for beginners can benefit everyone who finds themselves on the path to better health.
With just a pair of dumbbells and the right technique, you can effectively target your triceps. Just don’t forget to rest and recover, keep pushing, stay patient, and enjoy the experience.
