Triceps Exercise with Dumbbells

Triceps muscle strengthening exercise with the help of dumbbells

If you want to make your arms powerful, you should also focus on strengthening your triceps muscles. The Triceps muscle is a powerful extensor of the forearm. If you want to strengthen the triceps muscle, the use of dumbbells is highly popular in the masses in the gym and also at home.

The triceps brachii is the muscle that runs down the back of the arms (humerus).

The triceps brachii muscle gets its name because it contains three muscle heads of origin. These include the :

• Medial head
• Lateral head
• Long head

The main action of the triceps muscle is the powerful extension of the forearm at the elbow joint. Its long head contributes to the extension and adduction of the arm at the shoulder joint.

There are of course various types of workout routines that you can start to strengthen your triceps muscle, however, if you’re already here, we recommend dumbbell-only tricep workouts. Initially, you can start with 3 to 4 lbs. dumbbell weights that you’re comfortable working with and first day 10 repetitions (don’t go full beast mode on day one). Slowly, but gradually increase your repetitions to build triceps muscle.

Top 5 Best Triceps exercise with dumbbells

The following exercises will help to strengthen your triceps muscle with the help of Dumbbells.

Tricep Extensions with dumbbells in standing

• In Standing position with your feet shoulder-width apart
• Grasp the dumbbells with both hands and place them behind your head, aiming for between your shoulder blades
• Elevate your arms so they are straight above your head, and make sure elbows don’t flare outward too much
• Start First Day 1 sets of 8 to 10 repetitions, Gradually increase repetitions and sets of exercise.
• Target for 4 sets of 8 -12 reps.

Tricep Kickback Exercise

• In Standing position with your feet apart, knees slightly bent, and bent forward at the waist
• Hold dumbbells firmly with arms hanging straight down and then lift upward, keeping arms close to your side. Keep the back of your arm straight and slightly higher than your back, but you will also be able to feel your upper back /shoulder muscles ‘squish’ together.
• Bring your forearms back – again, staying close to your body – until your arm is straight, then repeat for 4 sets of 8 -10 repetitions.

Supine Lying Dumbbell Tricep Extension exercise

• In a supine Lying position, the Dumbbell Tricep Extension exercise (Dumbbell Skull Crusher) is the best way to build triceps muscle. Select a proper weighted dumbbell in your Right hand and lay down on a bench with your feet kept on the floor.
• Make sure both your back and butt are in contact with the bench at all times. Raise the Right hand, perpendicular to the bench. Now, keeping your upper arms stationary, bend your elbow to bring the dumbbell towards the top of your head and go back to the perpendicular position. Repeat the movement for 8-10 repetitions with 2 sets initially.
• Gradually increase your repetitions and sets – Aim for 4 sets of 8 -12 reps.

Triceps Gravity Press exercise

This exercise uses gravity as a force with the Dumbbell and helps to tone up of triceps muscle.

• In the Supine Lying position on a bench, firmly hold dumbbells directly over your shoulders, your Back and hips are fully supported on the Bench.
• Bend your elbows so your forearms are parallel to the ground. Keeping your forearms parallel to the ground and your elbows in, slowly extend your arms overhead, never letting your forearms lose that parallel-with-the-ground position.
• Pause when your arms are as straight as you can get them and is vary from person to person, then slowly bring your arms back to the starting point, still keeping your forearms parallel to the ground.
• Repeat the movement for 6-10 repetitions with 2 sets initially.
• Gradually increase your repetitions and sets – Aim for 4 sets of 8 -12 reps.

Tricep Extensions with dumbbells in sitting

This is another exercise that helps to strengthen your arm muscles.

• In a sitting position on a chair, hold one dumbbell firmly with both hands directly above your head. Slowly flex your elbows and lower the weight behind your head as you keep your upper arms straight.
• Gradually Extend your elbow and do 8 to 10 repetitions.
• Repeat the movement for 8-10 repetitions with 2 sets initially.
• Gradually increase your repetitions and sets – Aim for 4 sets of 8 -12 reps.

Conclusion

This 5 Triceps exercise with dumbbells helps to improve to strengthen your triceps muscle, These exercise starts with a few repetitions and gradually increases your repetitions and set. Please select dumbbells initially with 3 to 4 lbs and gradually also increase weight as your triceps develop.

The Biceps Brachii muscle is the working antagonist of the Triceps muscles, so we also recommended that you should also strengthen Both muscles equally and perform stretching exercises to avoid tightness of muscles.