Triceps workout with dumbbells for beginners

Are you looking to build your tricep muscles with dumbbells? You’re in the right place. This beginner-friendly guide offers practical workouts and tips for developing strong triceps.

Check out our personalized fitness consultation to get a workout plan tailored just for you. With our expert guidance and tailored exercises, you’ll be on the path to achieving your tricep goals faster.

What Are The Triceps Muscles?

The triceps muscle, found at the back of your upper arm, is essential for arm strength and movement. The name “triceps” means “three-headed,” as it has three separate sections, or heads, which work together. Although it’s a single muscle, these three heads attach to different points in the upper arm, making each part important for different arm motions.

Here’s a closer look at the three heads of the triceps:

1. Lateral Head: The lateral head attaches to the back of the humerus, which is the upper arm bone. It’s located just below the shoulder, toward the outer side of the arm (lateral means “side”).
2. Medial Head: This head also attaches to the back of the humerus but is found about halfway down the arm. Positioned more toward the middle, this section is essential for balanced arm strength (medial means “middle”).
3. Long Head: The long head connects to the shoulder blade. This part not only assists with elbow movements but also plays a role in shoulder stability and movement.

The triceps work closely with the biceps, the muscle on the front of your arm. When the triceps contracts, the biceps relax, allowing smooth movement. Together, these muscles help with most arm actions.

Why You Should Use Dumbbells to Train Your Triceps?

Training your triceps is essential for building upper body strength. The triceps make up most of your upper arm, so developing them adds size and shape. Strong triceps also play a major role in everyday movements and sports.

Using dumbbells to train the triceps offers several key benefits. Dumbbells are versatile and allow a greater range of motion than machines or barbells. This flexibility helps target multiple muscle fibers, leading to a more effective workout. Dumbbells also let you train each arm individually, which helps fix strength imbalances. Working on these imbalances can result in a more symmetrical, well-rounded appearance.

Another advantage of dumbbells is that they’re easy to store and can be used almost anywhere. With just a small set, you’re set up to get an effective triceps workout whether you’re at home or in the gym.

Best Triceps Exercises With Dumbbells

Here are the top dumbbell-only triceps exercises to grow your triceps effectively:

1. Tricep pushup with dumbbell

Follow these simple steps to perform a tricep pushup using dumbbells:

• Get Into Position: Start in a plank position with your hands gripping the dumbbells on the floor. Keep your shoulders directly over your wrists and your body in a straight line from head to toe.
• Engage Your Core: Pull your navel in toward your spine to stabilize your core. This helps protect your back during the movement.
• Lower Your Body: Bend your elbows straight back, keeping them close to your sides. Avoid flaring them outward like in a traditional pushup.
• Pause Briefly: Lower your chest as close to the ground as you can without losing your form. Hold for a second to engage your triceps.
• Push Back Up: Press through your hands and straighten your arms to return to the starting plank position. Keep your movements slow and controlled.
• Repeat the Movement: Perform the exercise for your desired number of repetitions, maintaining good form throughout.

2. Tricep kickbacks

Follow these easy steps to perform tricep kickbacks effectively:

• Get Into Position: Stand with your feet hip-width apart and slightly bend your knees for stability. Hold a dumbbell in each hand.
• Hinge Forward: Bend at your hips, tilting your chest slightly toward the floor. Keep your back straight throughout the movement.
• Position Your Arms: Let your arms hang down naturally at your sides. Then, pull your elbows up close to your torso.
• Perform the Kickback: Keeping your elbows stationary, extend your forearms back until your arms are straight. Feel the tension in your triceps.
• Return to Starting Position: Bring your forearms back to the row position, ensuring your elbows remain tucked in by your sides.
• Repeat the Movement: Perform the kickback for 10 repetitions while maintaining good form and controlled movements.

3. Seated overhead tricep extension

Follow these simple steps to perform the seated overhead tricep extension correctly:

• Find a Stable Seat: Sit on a sturdy bench or chair, keeping your back straight and feet flat on the ground.
• Hold the Dumbbell Properly: Grip a dumbbell with both hands, wrapping your fingers securely around the handle. Lift it above your head.
• Position Your Arms: Keep your elbows close to your ears and point them straight upward to ensure proper alignment.
• Lower the Dumbbell: Bend your elbows to a 90-degree angle, lowering the dumbbell behind your head in a slow, controlled motion.
• Raise the Dumbbell: Straighten your arms to lift the dumbbell back to the starting position above your head.
• Repeat the Movement: Perform 10 repetitions, maintaining control and steady movements throughout the exercise.

4. Row into kickback on hands and knees

Here’s a step-by-step guide to perform the row into kickback effectively:

• Get Into Position: Start on your hands and knees on a sturdy surface, keeping your back flat and core engaged.
• Hold the Dumbbell: Hold a dumbbell in one hand, letting your arm extend straight down toward the floor.
• Perform the Row: Pull the dumbbell toward your torso by bending your elbow, keeping it close to your side.
• Add the Kickback: From the row position, extend your forearm straight back, fully straightening your arm to engage your triceps.
• Return to the Starting Position: Slowly bring your forearm back to the row position, then lower your arm back down.
• Repeat and Switch Sides: Complete 10 repetitions on one side, then switch to the other arm.

What are the Safety Rules for Using Dumbbells?

When using dumbbells, it’s crucial to follow safety rules to prevent injury and maximize your workout. Here are some important guidelines to keep in mind:

1. Always Warm Up First: Before lifting weights, take time to warm up your muscles. Doing some light cardio or dynamic stretches prepares your body for exercise. This helps prevent injuries by ensuring your muscles are not cold.
2. Choose the Right Weight: Using weights that are too light can limit your progress. Select a weight that challenges your muscles but still allows you to maintain good form. This balance is key for effective workouts.
3. Maintain Proper Form: Using poor form can lead to injuries and reduce the effectiveness of your workout. If you find it hard to keep proper form, switch to a lighter weight or do fewer repetitions.
4. Control Your Movements: Swinging or jerking the dumbbells means you are using momentum instead of muscle strength. Focus on controlled movements to engage your muscles properly.
5. Listen to Your Body: Pay attention to any pain you feel while exercising. If you experience pain beyond a gentle burn, stop the exercise immediately. Ignoring pain can lead to serious injuries.

Bottom Line

Building strong triceps is essential for overall upper body strength and everyday movements. Using dumbbells is a versatile and effective way to train your triceps, offering a range of motion and the ability to target multiple muscle fibers. By following the top dumbbell-only triceps exercises and adhering to safety rules, you can achieve a more effective workout and reduce the risk of injury.

To take your triceps training to the next level, consider our personalized fitness consultation. Our expert guidance and tailored exercises will help you achieve your triceps goals faster and more efficiently. With a customized workout plan, you’ll be on the path to stronger, more defined triceps in no time.