Introduction

This is the perfect triceps workout with dumbbells. There’s nothing more manly than a carved outset of triceps. This incredibly powerful horseshoe-shaped muscle sits on the back of your upper arm and is a critical show muscle, which makes up 66% of the arm musculature.

It is not only responsible for improving your bench press but is also closely linked to testosterone aromatization, meaning the leaner your triceps, the more free testosterone you should have (There’s a reason why women get bingo wings men tend not to).

In which exercise no equipment is required you can do this triceps workout with dumbbells.

1. Two-Arms Triceps Extension

  1. Stand up and hold one dumbbell with both hands behind your head, upper arms pointing straight up.
  2. Raise the dumbbell by curling your elbows and slowly lower it back after a short pause.
  3. Your upper arms should remain still throughout.

Sets: 3, Reps: 12

2. One-Arm Triceps Extension

  1. Stand up and hold one dumbbell with one hand behind your head, elbow at a 90-degree angle, upper arm straight up.
  2. Raise the dumbbell with one hand until your arm is close to being fully extended and slowly lower it back after a short pause. Alternate after a set.
  3. Keep your upper arm still throughout.

Sets: 2, Reps: 10

3. Seated Triceps Extension

  1. Sit down and hold one dumbbell with both hands behind your head, elbows at 90-degree angles, upper arms straight up.
  2. Raise the dumbbell with both hands until your arms are close to being fully extended and slowly lower it back after a short pause.
  3. Keep your upper arms still throughout.

Sets: 2, Reps: 12

Triceps Workout With Dumbbells

4. Triceps Kickback

  1. Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arms parallel to your body.
  2. Push the dumbbell back by extending your elbow and allow it to return after a short pause slowly.
  3. Keep up your arms still throughout.

Sets: 3, Reps: 10

Triceps Kickback

5. Bent-Over One-Arm Triceps Extension

  1. Sit down, crouch forward, and hold one dumbbell with one hand, elbow at a 90-degree angle, palm facing your body.
  2. Raise the dumbbell with one hand until your arm is parallel to the ground and slowly lower it back after a short pause. Alternate after a set.
  3. Keep your upper arm still throughout.

Sets: 3, Reps: 12

Bent-Over One-Arm Triceps Extension

6. Lying Triceps Extension

  1. Lie down on your back on a bench and hold a dumbbell in each hand, palms facing up, upper arms pointing the ceiling.
  2. Raise the dumbbells by extending your elbows and allow them to return after a short pause slowly.
  3. Keep your upper arms still throughout.

Sets: 3, Reps: 12

 Lying Triceps Extension

7. Triceps Bench Press

  1. Lie down on your back on a bench and hold the dumbbells on your sides just above your chest, palms facing each other.
  2. Push the dumbbells straight up until your arms are close to being fully extended and slowly lower them back after a short pause.
  3. Breathe out when pushing the dumbbells up and breathe out when lowering them back down.

Sets: 3, Reps: 12

Triceps Bench Press

8. Unilateral Overhead Triceps Extension

Take one light dumbbell in your non-dominant hand with an overhand grip and sit sideways on a seat. So your figure is at about a 75-degree angle to the position. (You don’t have to break out the protractor here; you want to be somewhere between the 45 and 90 degrees ).

Support the body with your other hand on the seat. Hold the dumbbell straight up over your head, following along the same angle as the rest of your body.­

Sets: 2, Reps: 10

Unilateral Overhead Triceps Extension

Conclusion

Triceps stretches are arm stretches that work the large muscles at the back of your arms. These muscles are used for elbow extension and to fix the shoulder. No equipment is required you can do this triceps workout with dumbbells.

The triceps act with the biceps to perform the most strong brace movements. They’re one of the most critical muscles for developing upper body strength, which is especially important as you age.

Triceps stretches to increase flexibility and can help prevent injuries. This is the perfect triceps workout with dumbbells so enjoy your exercise and get the amazing results.