Best Dumbbell Tricep Exercises

A common myth surrounding muscle training is that this type of exercise is only for those who go to the gym. This is not true.

As a matter of fact, the CDC has published a –last updated in October 2020–for adults looking to achieve better health. This general guide encouraged adults to include muscle training with some kind of aerobic activity throughout the week.

For beginners who are looking to get into muscle training, it can be intimidating at first. However, this guide will teach you the best dumbbell tricep exercises for beginners so that you can train yourself at home or at the gym.

Read on to learn more about the anatomy of the tricep muscles and the best exercises to help you hit that tris!

The Anatomy of the Triceps Muscle

Your triceps are located on the upper arm, beneath your biceps. This muscle helps you to push objects.

To help you better understand where your triceps are, place your fingers under your upper arm and feel your muscles move as you extend and contract your arm.

Now, stand in front of a chair and push it in. Notice which part of your upper arm is activated.

There are that make up your tricep muscles.

1. Long head
2. Medial head
3. Lateral head

To train and build your tricep muscles, it is crucial to hitting all three parts. In this next section, we’ll go over two of the best dumbbell tricep exercises for mass.

Dumbbell Tricep Extension

This is an easy triceps workout with dumbbells for beginners. You can do this exercise seated or standing up.

Take an upright dumbbell and with both hands, make a diamond shape around the bar so that your palms and hands support the dumbbell cap or plate. Lift the dumbbell up over your head and begin to lower it behind your head with control.

To feel that dumbbell tricep pull, isolate your triceps to lift (or push) the dumbbell back up and over your head.

Keep your elbows tucked in, as opposed to flared out, to avoid injury. Also, be sure to work with a weight you’re comfortable lifting.

Tricep Kickbacks

This one is easy too! Try this triceps workout at home with dumbbells.

Grab two dumbbells and stand with your feet apart. Bend over, keeping your back straight and your knees slightly bent. Your shoulders should be in line with your toes.

Now, bring the dumbbells up so that your elbows make a 90-degree angle and lock them in place. Push the dumbbells back so that your arm is fully extended, and that’s how you do a kickback.

Be sure to engage your core so that you can focus on and activate those triceps.

If you’re weight training at home, you need a pair of adjustable dumbbells to play around with different weights. You can find a list of the best adjustable dumbbells on the market through this best online guide.

Try the Best Dumbbell Tricep Exercises Today

These are the best dumbbell tricep exercises for beginners to start with. You can do these tricep exercises at home and practice good form while training with dumbbells. Once you’ve got the hang of using weights, you can move on to more complex tricep exercises. 

For more weight training tutorials and guides, follow our health section!