This guide covers everything you need to know about tricep training with dumbbells. You’ll learn which exercises work best, how to structure your workouts, and the mistakes that keep most people from seeing real results.
The triceps make up about two-thirds of your upper arm mass. That means neglecting them is like trying to build a house with only half the materials.
We spoke with Sarah Martinez, a Certified Strength and Conditioning Specialist with 12 years of experience training elite athletes. She shared her top 10 dumbbell tricep exercises that’ll transform your arms from average to awesome.
Understanding your triceps: a quick and simple anatomy lesson
Your triceps aren’t just one muscle. They’re actually three muscles working together, which is why they’re called the “triceps brachii” (tri means three).
Here’s the breakdown:
The Long Head sits on the back of your arm and runs from your shoulder blade to your elbow. It’s the biggest of the three heads and gives your arms that impressive horseshoe shape when developed. It’s also the only head that crosses the shoulder joint, making it unique in its function.
The Lateral Head is on the outer side of your arm. It’s what creates that nice definition you see from the side. This head is most active during heavy pressing movements.
The Medial Head lies underneath the other two heads. It’s smaller but helps with fine motor control and stability. It’s always active during tricep exercises, acting as a stabilizer.
| Tricep head | Location | Primary function | Best activated by |
|---|---|---|---|
| Long head | Back of arm | Arm extension & shoulder stability | Overhead movements |
| Lateral head | Outer side | Powerful arm extension | Heavy pressing |
| Medial head | Deep/underneath | Fine motor control | All tricep exercises |
Why does this matter? Each head responds better to different exercises. Training all three heads ensures balanced development and prevents weak spots that can limit your progress.
Think of it like a three-legged stool. All three legs need to be strong for the stool to be stable. Same with your triceps.
The top 10 dumbbell tricep exercises for balanced growth
Here’s a complete breakdown of each exercise with difficulty ratings and equipment needs:
| Exercise | Difficulty | Equipment | Primary target | Secondary benefits |
|---|---|---|---|---|
| Overhead extension | Beginner | 1 Dumbbell | Long head | Shoulder stability |
| Skull crushers | Intermediate | 2 Dumbbells + Bench | Lateral/Medial | Core stability |
| Close-grip press | Beginner | 2 Dumbbells + Bench | All heads | Chest strength |
| Kickbacks | Beginner | 2 Dumbbells | Lateral head | Posture improvement |
| Tate press | Advanced | 2 Dumbbells + Bench | Medial head | Lockout strength |
| Single-arm extension | Intermediate | 1 Dumbbell | Long head | Balance correction |
| Floor press | Beginner | 2 Dumbbells | Medial/Lateral | Shoulder safety |
| Rolling extension | Advanced | 2 Dumbbells + Bench | All heads | Coordination |
| Incline kickbacks | Intermediate | 2 Dumbbells + Incline Bench | Long head | Stability |
| Cross-body extension | Advanced | 1 Dumbbell + Bench | Long head | Unilateral strength |
1. Dumbbell overhead tricep extension (seated and standing variations)
Primary target: Long head
This exercise is the king of long head development. The overhead position stretches the long head fully, which is key for maximum growth.
How to do it:
- Sit on a bench with back support or stand with feet shoulder-width apart
- Hold one dumbbell with both hands, gripping the top weight plate
- Extend your arms overhead, keeping your elbows close to your head
- Lower the weight behind your head by bending only at the elbows
- Feel the stretch in your triceps, then press back to starting position
- Keep your core tight throughout the movement
Form cues:
- Elbows should point forward, not flare out
- Keep your head in neutral position
- Don’t arch your back excessively
- Control the weight on the way down
Weight recommendation: Start with 15-25 lbs for beginners, 25-40 lbs for intermediate
Expert tip: “Focus on a full stretch at the bottom to maximize long head activation. Don’t rush the negative portion – that’s where the real magic happens,” says Martinez.
2. Dumbbell skull crushers (lying tricep extension)
Primary target: Lateral and medial heads
Despite the scary name, this exercise is perfectly safe when done correctly. It’s one of the best tricep builders you can do.
How to do it:
- Lie on a bench holding dumbbells with arms extended above your chest
- Keep your upper arms stationary and perpendicular to the floor
- Lower the weights by bending only at the elbows
- Bring the dumbbells to just above your forehead
- Press back up to starting position with control
Expert tip: “To protect your elbow joints, don’t lock out aggressively at the top. Stop just short of full extension and keep constant tension on the triceps.”
3. Close-grip dumbbell press
Primary target: All three heads, with emphasis on medial and lateral
This compound movement lets you use heavier weights while still isolating the triceps effectively.
How to do it:
- Lie on a bench holding dumbbells with a neutral grip
- Position the dumbbells so they’re touching each other above your chest
- Lower the weights to your chest, keeping elbows tucked in
- Press back up, focusing on squeezing your triceps at the top
Expert tip: “Keep your elbows tucked in close to your body to isolate the triceps. If your elbows flare out, you’re turning this into a chest exercise.”
4. Dumbbell tricep kickbacks
Primary target: Lateral head
This isolation exercise is perfect for really feeling the burn in your triceps. It’s all about the squeeze at the top.
How to do it:
- Stand with one foot forward, hinge at the hips
- Hold a dumbbell in each hand with arms at your sides
- Bring your upper arms parallel to the floor
- Extend your forearms back, squeezing your triceps
- Hold for a second at the top, then lower with control
Expert tip: “Avoid using momentum – pause and squeeze at the peak of the contraction. This isn’t about the weight you use, it’s about the muscle connection.”
5. Tate press
Primary target: Medial head
This unique exercise provides a different angle of resistance that really targets the medial head.
How to do it:
- Lie on a bench holding dumbbells above your chest
- Turn your palms to face your feet
- Lower the weights to your chest in an arc motion
- The dumbbells should touch your chest at nipple level
- Press back up following the same arc path
Expert tip: “This is a great exercise for improving your bench press lockout strength. The angle of resistance mimics the sticking point of a bench press.”
6. Single-arm overhead extension
Primary target: Long head, unilateral focus
Working one arm at a time helps identify and correct strength imbalances between sides.
How to do it:
- Sit or stand holding one dumbbell with one hand
- Extend your arm overhead
- Lower the weight behind your head by bending only at the elbow
- Keep your elbow pointing forward throughout the movement
- Press back to starting position and repeat
Expert tip: “Using one arm at a time can help correct strength imbalances. Most people have a stronger side, and this exercise will expose that quickly.”
7. Dumbbell floor press
Primary target: Medial and lateral heads
The floor limits your range of motion, which puts more emphasis on the triceps and less on the chest.
How to do it:
- Lie on the floor holding dumbbells
- Bend your knees and plant your feet firmly
- Start with dumbbells at chest level, upper arms touching the floor
- Press up until your arms are extended
- Lower back down until your upper arms touch the floor
Expert tip: “A great alternative to the bench press for those with shoulder issues. The limited range of motion is actually a feature, not a bug.”
8. Rolling dumbbell extension
Primary target: Combination of long, lateral, and medial heads
This hybrid movement combines the best of both worlds – the stretch of an extension with the power of a press.
How to do it:
- Lie on a bench holding dumbbells above your chest
- Lower the weights back over your head in an arc
- Keep your arms straight as you lower
- Reverse the motion by pulling the weights back over your chest
- This should feel like you’re doing a pullover and extension combined
Expert tip: “This hybrid movement combines a tricep extension with a press for maximum muscle fiber recruitment. It’s challenging but incredibly effective.”
9. Incline dumbbell tricep kickback
Primary target: Long head due to the incline
The incline position changes the angle of resistance, putting more emphasis on the long head.
How to do it:
- Set an incline bench to about 30-45 degrees
- Lie chest-down on the bench holding dumbbells
- Bring your upper arms parallel to the floor
- Extend your forearms back, squeezing your triceps
- The incline provides more stability than standing kickbacks
Expert tip: “The incline bench provides more stability and allows for a greater range of motion. You can really focus on the muscle without worrying about balance.”
10. Cross-body tricep extension
Primary target: Long head
This exercise provides a unique angle that really stretches the long head while working across the body.
How to do it:
- Lie on a bench holding one dumbbell in your right hand
- Extend your arm above your chest
- Lower the weight across your body toward your left shoulder
- Keep your upper arm stationary
- Press back to starting position and repeat
Expert tip: “Focus on controlling the negative portion of the lift to increase time under tension. This exercise is all about the stretch and squeeze.”
Equipment alternatives and home modifications
Don’t have access to a full gym? Here are smart substitutions that maintain exercise effectiveness:
| Original exercise | Home alternative | Equipment needed | Effectiveness |
|---|---|---|---|
| Incline kickbacks | Standard kickbacks | Dumbbells only | 85% effective |
| Bench press variations | Floor press | Dumbbells only | 90% effective |
| Heavy skull crushers | Lighter + slow tempo | Light dumbbells | 95% effective |
| Overhead extension | Wall-supported version | Dumbbells + wall | 90% effective |
Troubleshooting common issues
“I feel it in my shoulders, not my triceps”
Cause: Improper shoulder positioning or mobility issues Solution:
- Warm up shoulders with arm circles
- Keep shoulder blades pulled back
- Start with lighter weights to focus on form
“My elbows hurt during exercises”
Cause: Poor form or pre-existing joint issues Solution:
- Avoid locking out aggressively
- Use neutral grip when possible
- Include elbow-friendly exercises like floor press
“I can’t feel my triceps working”
Cause: Mind-muscle connection issues Solution:
- Start with isolation exercises like kickbacks
- Use lighter weight and focus on the squeeze
- Place your other hand on the working tricep
When to modify or skip exercises
| Issue | Exercises to avoid | Safe alternatives |
|---|---|---|
| Shoulder impingement | Overhead extensions | Floor press, kickbacks |
| Elbow tendinitis | Skull crushers | Close-grip press |
| Wrist pain | Heavy pressing | Neutral grip options |
| Lower back issues | Standing variations | Seated/lying versions |
Structuring your dumbbell tricep workout: sample routines
Workout 1: Beginner tricep workout for foundational strength
Perfect for building a base of strength and learning proper form.
| Exercise | Sets | Reps | Rest | Weight range |
|---|---|---|---|---|
| Dumbbell overhead extension | 3 | 10-12 | 60-90 sec | 15-25 lbs |
| Close-grip dumbbell press | 3 | 10-12 | 60-90 sec | 10-20 lbs each |
| Dumbbell kickbacks | 3 | 10-12 | 60-90 sec | 5-15 lbs each |
Total time: 25-30 minutes Frequency: 2-3 times per week Focus: Perfect form over heavy weight
Workout 2: Intermediate workout for muscle hypertrophy
Designed for muscle growth with moderate weights and higher volume.
| Exercise | Sets | Reps | Rest | Weight range |
|---|---|---|---|---|
| Dumbbell skull crushers | 4 | 8-12 | 90-120 sec | 15-30 lbs each |
| Single-arm overhead extension | 3 | 10-12 each | 90-120 sec | 15-25 lbs |
| Tate press | 3 | 10-12 | 60 sec | 10-20 lbs each |
| Dumbbell kickbacks | 3 | 12-15 | 60 sec | 8-15 lbs each |
Superset: Pair Tate press with kickbacks (do them back-to-back) Total time: 35-40 minutes Frequency: 2-3 times per week Focus: Muscle growth and endurance
Workout 3: Advanced workout for maximum strength and definition
High intensity with advanced techniques for experienced lifters.
| Exercise | Sets | Reps | Rest | Weight range |
|---|---|---|---|---|
| Close-grip dumbbell press | 4 | 6-10 | 2-3 min | 25-45 lbs each |
| Rolling dumbbell extension | 4 | 8-10 | 2-3 min | 20-35 lbs each |
| Incline dumbbell kickbacks | 3 | 10-12 | 90 sec | 10-20 lbs each |
| Cross-body tricep extension | 3 | 8-10 each | 90 sec | 15-25 lbs |
| Dumbbell floor press | 3 | 6-8 | 2 min | 20-40 lbs each |
Advanced technique: Drop set on final exercise (reduce weight by 20% and continue to failure) Total time: 45-50 minutes Frequency: 2 times per week Focus: Maximum strength and muscle definition
Progressive overload: the key to continuous gains
Your muscles adapt quickly to the same stimulus. That’s why progressive overload is so important. It’s simply the gradual increase of stress placed on your muscles over time.
Progressive overload methods for triceps
| Method | How to apply | Example | Best for |
|---|---|---|---|
| Weight increase | Add 2.5-5 lbs when you complete all sets | Week 1: 20 lbs → Week 3: 22.5 lbs | Strength focus |
| Rep increase | Add 1-2 reps per set | Week 1: 3×10 → Week 3: 3×12 | Muscle endurance |
| Set increase | Add one extra set | Week 1: 3 sets → Week 3: 4 sets | Volume increase |
| Rest decrease | Reduce rest by 10-15 seconds | Week 1: 90 sec → Week 3: 75 sec | Conditioning |
| Tempo change | Slower negatives or pauses | 3-second lowering phase | Muscle control |
4-week progressive overload example
Week 1: Overhead extension – 3 sets x 10 reps at 20 lbs Week 2: Overhead extension – 3 sets x 11 reps at 20 lbs Week 3: Overhead extension – 3 sets x 12 reps at 20 lbs Week 4: Overhead extension – 3 sets x 10 reps at 22.5 lbs
Track your workouts in a notebook or app. Write down weights, sets, and reps. This simple step makes a huge difference in your progress.
Common mistakes to avoid for safe and effective training
Mistake 1: Flaring your elbows
The problem: Elbows drift away from your body during pressing movements The fix: Keep elbows tucked in close to your torso
Mistake 2: Using too much momentum
The problem: Swinging weights or using body English to complete reps The fix: Control the weight throughout the entire range of motion
Mistake 3: Improper wrist position
The problem: Bent or twisted wrists put unnecessary strain on joints The fix: Keep wrists straight and neutral throughout all movements
Mistake 4: Neglecting full range of motion
The problem: Stopping short of full extension or not getting a full stretch The fix: Use the complete range of motion for maximum muscle activation
Mistake 5: Training triceps every day
The problem: Not allowing adequate recovery between sessions The fix: Give your triceps at least 48 hours rest between intense sessions
Mistake 6: Ignoring the negative
The problem: Dropping weights quickly instead of controlling the descent The fix: Take 2-3 seconds to lower the weight on each rep
Mistake 7: Starting too heavy
The problem: Ego lifting leads to poor form and potential injury The fix: Start with lighter weights and focus on perfect technique
Fueling your growth: nutrition and recovery essentials
Exercise is only part of the equation. Your muscles grow during recovery, not during the workout itself.
Daily nutrition requirements for muscle growth
| Nutrient | Amount | Best sources | Timing |
|---|---|---|---|
| Protein | 0.8-1g per lb bodyweight | Chicken, fish, eggs, Greek yogurt | Every 3-4 hours |
| Carbohydrates | 1-1.5g per lb bodyweight | Rice, oats, sweet potatoes | Pre/post workout |
| Healthy fats | 0.3-0.4g per lb bodyweight | Nuts, avocado, olive oil | Throughout day |
| Water | 0.5-1 oz per lb bodyweight | Plain water, herbal teas | Consistent intake |
Recovery optimization timeline
Immediately post-workout (0-30 minutes):
- Consume 20-40g protein
- Include 30-60g carbohydrates
- Rehydrate with 16-24 oz water
2-4 hours post-workout:
- Eat a balanced meal with protein and carbs
- Include anti-inflammatory foods (berries, leafy greens)
Before bed:
- Consume 20-30g casein protein or Greek yogurt
- Avoid caffeine 6 hours before sleep
- Create a dark, cool sleep environment
Sleep requirements: 7-9 hours of quality sleep each night. This is when your body releases growth hormone and repairs muscle tissue.
Conclusion
Strong, defined triceps aren’t built overnight. They’re the result of consistent training, proper form, and smart programming.
These 10 exercises give you everything you need to build impressive arms. Start with the beginner routine if you’re new to tricep training. Progress to the intermediate and advanced workouts as you get stronger.
Remember Sarah Martinez’s advice: “The best tricep exercise is the one you can do with perfect form consistently. Master the basics before moving to advanced variations.”