If you want to increase the size of your arms, then you have to work on your triceps muscles. Because the triceps muscle is bigger than the biceps muscle.
So if you want to increase the size of the arms, then you will have to focus on the triceps muscle.
So here are the most effective and 5 best dumbbell tricep exercises.
Know The Anatomy Of Triceps
The triceps have three muscles, that’s why it is called triceps. In this photo, you can understand the anatomy of the triceps muscle.
If you want big arms, we have to train these three triceps muscles ( long head, lateral head, and medial head)
So read this article completely and add these exercises to your workout plan.
Now our first exercise is 👇
1. Triceps Dumbbell Skull Crusher
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| Image Credit – fitnesshealthforever |
Our first triceps exercise is the dumbbell skull crusher. This exercise is very effective for growing the tricep muscles.
Target Muscle: Triceps
Primary Muscle: Long Head
Equipment: Dumbbells
Goal: Muscle Building
Equipment: Dumbbells
Goal: Muscle Building
Level: Intermediate To Advanced
How To Do It
- First of all pick lightweight or medium weight according to your strength
- Lie down on the bench, straighten the hand and then bend the elbows, bring the dumbbells up to the ears and again extend the elbows.
- Repeat the process for 3 to 4 sets and reps depends on your dumbbell weight.
This is the most powerful exercise for triceps growth. every fitness professional performs this exercise on triceps day. try this exercise with a control form for the best pump.
Also Read: Intense Chest Workout At Home
2. Dumbbell Triceps Overhead Extention
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| Image Credit – Openfit.com |
This is another best exercise to grow triceps. This exercise also targets the triceps long head. If your triceps long head muscle will be bigger, then your overall arm muscle will look bigger so definitely add this exercise
Target Muscle: Triceps
Primary Muscle: Long Head
Equipment: Dumbbells
Goal: Muscle Building
Equipment: Dumbbells
Goal: Muscle Building
Level: Intermediate To Advanced
How To Do It
- Straighten the adjustable bench.
- Pick Dumbbells according to your strength
- Sit on the bench, and keep a slight curve on the lower back. Do not touch the lower back to the bench.
- Take a dumbbell, and hold it upwards. your palm should be facing the ceiling
- Now bring the dumbbell down slowly and press it up again.
- And feel the contraction on the triceps muscle.
- Repeat 3-4 sets and 8-15 reps.
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3. Close Grip Dumbbell Bench Press
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| Image Credit – mybodycreator.com |
You do barbell chest press and also dumbbell press. But in chest press, the hands are slightly wider and in triceps chest press the hands are closed.
So you have to do a close grip chest press with dumbbells but the angle for the tricep will be different. You have to hold the dumbbell in the natural grip.
Target Muscle: Triceps
Primary Muscle: Long Head
Equipment: Dumbbells
Goal: Muscle Building
Equipment: Dumbbells
Goal: Muscle Building
Level: Intermediate To Advanced
How To Do It
- Lie on the bench in the chest press position
- Holding the dumbbells in a natural grip angle
- straighten the hand towards the ceiling
- then slowly come down
- And Then Press Again
Do this for 3-4 sets and 8-12 reps. You can also understand by looking at this image.
Also Read: Dumbbell Bench Press Vs Barbell Bench Press
4. Triceps Press Down
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| Image Credit – ignorelimits.com |
Triceps press-down is also a very famous exercise. Every fitness model, every bodybuilder includes this exercise in their workout plan.
In the triceps pushdown, we target the triceps lateral head. When we wear a T-shirt, then our lateral head of triceps is visible.
So we have to work on the lateral head as well only then the size of the triceps will look bigger. So let’s see how this exercise is done.
Target Muscle: Triceps
Primary Muscle: Lateral Head
Equipment: Cable Machine
Goal: Muscle Building
Equipment: Cable Machine
Goal: Muscle Building
Level: Intermediate To Advanced
How To Do It
- A machine with a cable cross-over will be used for this exercise.
- We will use a rope in this exercise.
- First set the angle of the rope slightly above your forehead.
- After that hold the rope and stand upright.
- Bend the knee slightly.
- After that bend your upper body slightly forward.
- Your elbows should be facing the toes.
- Now you push the rope towards the bottom and after that slowly go up.
This exercise is very good for growing triceps. If you want to grow the size of your triceps, then you must include this exercise in your workout plan.
5. Dumbbell Kick Back
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| Image Credit – Eric Astrauskas |
Dumbbell kickback is also a very effective exercise. This exercise targets the medial head of the triceps.
The medial head is a small muscle of the triceps. This muscle is below the long head. For those whose body fat is less, the medial head of their triceps is visible. It doesn’t matter how much body fat you have, you have to train every single muscle. So let’s train this muscle.
Target Muscle: Triceps
Primary Muscle: Medial Head
Equipment: Dumbbells
Goal: Muscle Building
Equipment: Dumbbells
Goal: Muscle Building
Level: Intermediate To Advanced
How To Do It
- You can also do this exercise with a dumbbell rack and can also do it near the bench.
- You have to take a dumbbell and stand in front of the dumbbell rack.
- After that one hand is to be kept on the dumbbell rack and in the other hand hold the dumbbell.
- Tilt your upper body slightly towards the dumbbell rack and bend the knee slightly.
- After that, keep your elbow above the rib cage and the dumbbell should be near the oblique.
- After the posture is set up, now push the dumbbell upwards and again slowly bring it up to the waist.
Now repeat this exercise for 3-4 sets and 10-15 reps.
Now, these are my top and best 5 dumbbell-based exercises for triceps muscle.
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Conclusion
Triceps is the favorite muscle of the people, but people do not have the knowledge about exercise, which exercise is good. That’s why I have added the 5 best and effective exercises for you in this article.
These exercises can be done from beginners to advanced people. But beginners, you should do these exercises under the guidance of your trainer.
If this article has helped you a lot, then you can share this article with your gym partners. If you have any questions then you can ask me in the comment box.
