Triceps are the big muscles in your upper arm that allow you to straighten your elbow. A triceps actually consists of 3 separate sections that need to be targeted in a balanced workout.
There are many simple exercises you can do with dumbbells to target the front, side, and back portions of your muscles. If you’re looking to build strength, work a barbell and other gym equipment into your routine. Also, take advantage of some exercises at home to keep your arms fit no matter where you go. Make the triceps a focus of your workout to tone your arms and increase your strength.
Completing a Dumbbell Workout
- This exercise can also be done sitting down. It’s a little easier when you’re sitting on a chair or bench since you don’t have to try as hard to stay balanced.
Do triceps kickbacks with a bench for stable strengthening.
Stand next to a weight bench, then plant one knee and hand on it. While holding a dumbbell at your side, raise your free arm up until it’s about level with your back. Do the kickback by moving the dumbbell back toward your feet until your arm straightens out and is parallel to the floor. Do about 3 sets of 12 repetitions on each side to complete the exercise.
- This exercise is all about moving slowly, so take your time with it. Stop if your elbow feels stiff and switch to a lighter weight.
- You could do this exercise while standing. Bend forward to level out your back like you would while leaning on a bench.
Try lying dumbbell extensions for an easy way to isolate triceps.
Grab a pair of dumbbells, then lie down on a bench. Raise your arms straight up to the ceiling, then bring the dumbbells back down to the top of your head. Hold your forearms still while you do this so your triceps do the work. Go through 3 sets of 10 to 12 repetitions each to complete the exercise.
- There are a couple of different ways to hold the dumbbells, so choose whichever one feels more comfortable. You could position them horizontally with your palms facing up or vertically with your hands wrapped around them.