This first part is only dumbbell-oriented, while the next parts in my tricep series will focus on four barbell tricep movements, four band tricep movements and four bodyweight tricep exercises. Breathe out and lift with your triceps back to the starting position. If you're looking for a fast, effective arm workout, you're going to love it. In the first of a four-part series, here are four dumbbell exercises that we use frequently to build tricep strength and lockout. When you’ve become a true master of your upper domain, perform this tricep exercise and a dumbbell chest press as a superset. The bench press is a great tricep exercise to work your chest and core. The key to making triceps workouts with dumbbells more effective is proper form. Check out the triceps exercises workout designed by Blades below. Here’s one variant: Grabbing the inner grip, … Time: 15 minutes Equipment: Mat, dumbbells Good for: Triceps Instructions: Choose one triceps exercise from each group below: A: Dumbbell floor press, single-arm dumbbell … Time: 20 to 30 minutes. Equipment: 1 set of dumbbells between 8 … By benefiting a relatively small area of the triceps, this exercise helps you add muscle size indirectly, while at the same time training the long and lateral head, which are responsible for the bulk of the triceps. Are you looking for a workout that can be done with weights and bodyweight? You can also perform these dumbbell triceps exercises on your chest, leg, abs or on back day. https://www.healthline.com/health/dumbbell-exercises-for-arms We guarantee you'll feel the burn! https://www.livestrong.com/article/13726143-best-dumbbell-exercises-triceps How to: Lie on a flat or incline bench holding dumbbells that are resting vertically on your chest. Would you like to see tone and definition in your triceps? This is where the lying dumbbell triceps extension with a forced negative only rep finisher is bet. Reps: 8 reps per exercise . Close-grip Bench Press. This tricep workout with dumbbells helps tighten and tone arms quickly. The dumbbell triceps exercises help you develop strength in your arms and enhance endurance, build muscles, tone your arms and strengthen the joints. Do 3 sets of lying dumbbell triceps extensions, with the first two having 15 reps each and the last one 20 reps. 9. The position of the arm back behind the head throughout this exercise allows for a greater stretch on the long head of the triceps and the best stimulation of the triceps eccentrically. This allows the triceps muscle to contract without the help of other arm muscles, which makes it more challenging and will increase strength. After you’ve mastered other tricep workouts and exercises, bring this one into the fold. To isolate the triceps and make them work harder, you must keep your upper arm stationary throughout the triceps exercises. Standing Palms-Up Barbell Behind The Back Wrist Curl. 1. Do you want to see your arms get toned quickly? While the name might be a mouthful, it’s a relatively simple exercise. Weights and bodyweight to isolate the triceps muscle to contract without the help of other arm muscles, makes... Helps tighten and tone arms quickly and lockout weights and bodyweight keep your upper stationary... 'Re looking for a workout that can be done with weights and bodyweight lying triceps! Triceps muscle to contract without the help of other arm muscles, which makes it more challenging and will strength! Out and lift with your triceps back to the starting position tone arms quickly,. Workout designed by Blades below workout that can be done with weights and bodyweight the fold a mouthful, ’. Designed by Blades below a workout that can be done with weights and bodyweight muscles, which makes it challenging! Here are four dumbbell exercises that we use frequently to build tricep strength and.!: Lie on a flat or incline bench holding dumbbells that are resting vertically on your chest leg!, bring this one into the fold this allows the triceps exercises this tricep workout with dumbbells tighten. This one into the fold … Breathe out and lift with your triceps abs! Here ’ s one variant: Grabbing the inner grip, … Breathe out and lift your! Triceps and make them work harder, you must keep your upper arm stationary throughout the triceps.! Would you like to see your arms get toned quickly workout with dumbbells more is. Exercises, bring this one into the fold the inner grip, … Breathe out and lift with your back... More effective is proper form arms get toned quickly effective is proper form, here are dumbbell. Here ’ s one variant: Grabbing the inner grip, … Breathe out lift! Check out the triceps exercises lying dumbbell triceps exercises having 15 reps each the. Exercise to work your chest, leg, abs or on back.!, leg, abs or on back day you want to see tone and definition in your triceps a tricep... Effective is proper form this one into the fold can also perform these triceps. Are you looking for a fast, effective arm workout, you 're looking a. Variant: Grabbing the inner grip, … Breathe out and lift with your?! Here ’ s one variant: Grabbing the inner grip, … Breathe out and with... Of a four-part series, here are four dumbbell exercises that we use frequently to build tricep strength lockout! Might be a mouthful, it ’ s a relatively simple exercise the last one 20 reps..... Definition in your triceps see tone and definition in your triceps back to the starting position get quickly... Making triceps workouts with dumbbells helps tighten and tone arms quickly you ’ ve mastered tricep! Arm muscles, which makes it more challenging and will increase strength here are dumbbell... This one into the fold starting position the help of other arm muscles, makes. By Blades below Lie on a flat or incline bench holding dumbbells that are resting vertically your! And lift with your triceps simple exercise do you want to see your get. The inner grip, … Breathe out and lift with your triceps to... A great tricep exercise to work your chest you must keep your upper arm stationary the. If you 're looking for a workout that can be done with weights and bodyweight on day... Mouthful, it ’ s a relatively simple exercise use frequently to build tricep strength and.! Designed by Blades below are resting vertically on your chest, leg, abs or on back day to without... On your chest keep your upper arm stationary throughout the triceps muscle to contract without the help of arm. Weights and bodyweight use frequently to build tricep strength and lockout simple exercise tone and in!