This is my third post on “Home Gym With Only two Equipment”. I have started writing this series on dumbbells workout because they’re fairly inexpensive, compact, allow you to tone every part of your body and easy to use even at home.
Click here to read my first 4 posts already published in this series:
While huge biceps are what every guy guns for, most of us tend to overlook working on our triceps. Yes, contrary to the popular belief, the tricep—not the bicep—is primarily responsible for adding serious size to your arms.
Triceps are one of the hardest parts of arms to train and build. To strengthen and build your upper arms without going to gym, you can combine and do tricep bodyweight workouts and dumbbell tricep exercises at home.
The calisthenics moves such as dips or push-up variations help to build the strength and mass of the tricep muscles, but they engage shoulders (and other body parts) as well. With dumbbell exercises, you can target the triceps better. This way you can build triceps in a better way. You don’t need to use a cable machine or other equipment at all.
Advantages Of Dumbbell Exercises For Triceps
(i) You don’t have to go to gym. Just have a pair of dumbbells and that’s all.
(ii) You will be able to focus on your triceps, without engaging any other muscle groups (at least not as much).
(iii) You can easily pick the amount of weight that allows you to perform the moves, comfortably and correctly.
(iv) You can do exercises with full range of motion that leads to better muscle stimulation.
(v) Dumbbell exercises call for more power and focusing in order to keep movement and your balance.
Are Dumbbell Workouts Enough To Build Massive Triceps?
Yes, you can build big impressive tricep muscles just by doing body weight tricep workout such as dips and diamond pushups and dumbbells tricep exercises.
Also if you are a beginner and you have no power yet to do bodyweight moves, then dumbbells are suitable to start with.
Important Tips For Dumbbell Triceps Exercises
It’s of utmost importance to perform the dumbbell exercises in their proper form with correct movements. Here are the tips that will help you to achieve this objective:
(i) Warm up and stretch before and after your workout routine to avoid injuries.
(ii) Do not use too heavy dumbbells. Pick ones that you can handle comfortably so that you can perform the desired number of sets and reps correctly. Using too heavy weights can cause injuries, as well.
(iii) Perform the movements slowly until you get used to them.
(iv) Do not jerk the dumbbells.
(v) Focus on your tricep muscles while you do the moves. You have to feel the “pain”.
Best Dumbbell Workouts To Tone Up Your Triceps Without Going To Gym
If you want to train your arms and really make those triceps pop, try the following triceps workout with dumbbells to see what you’ve been missing.
Tricep Extensions With Dumbbells
It is perhaps the most common dumbbell tricep exercise recommended by trainers. There are different versions of this exercise. You can do one or two arms extensions, and this exercise can be done standing or seated. A seated position provides more support for your lower back. A more challenging version is doing it while squatting.
No matter which you prefer, you need to lower the weights behind your head slowly and as deep as you can and raise the dumbbell until your arms are totally stretched.
(i) To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended. The dumbbell should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
(ii) Keeping your upper arms close to your head with elbows in and at a 90 – degree angle to the floor, lower the dumbbell in a semicircular motion behind your head until your forearms touch your biceps.
Note: Your upper arm shouldn’t move throughout this exercise and only the forearms should move.
(iii) Return back to the starting position by using the triceps to raise the dumbbell. This counts for one repetition.
(iv) Repeat for the desired number of repetitions. Do 3 to 4 sets.
Watch this video to learn the correct form & the right technique to do Double Arms Dumbbell Overhead Tricep Extension:
This exercises is usually done by a barbell, but I prefer using dumbbells since it needs more power.
(i) Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
(ii) Keeping your upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.
(iii) After a brief pause, while keeping the elbows in and the upper arms stationary, use the triceps to bring the dumbbells back up to the starting position.
(iv) Repeat for the desired number of repetitions. Do 3 to 4 sets
Note: For this exercise you need to be very careful while choosing the weight. Too heavy dumbbells with disordered form can injure elbows. Also, if you suffer from elbow problems this exercise can be too harsh on your elbows, so in that case avoid doing this exercise.
Watch this demo video to learn how to do Lying Two Dumbbells Tricep Extension exercise perfectly:
It is one of my favorites, but it is not easy to perform correctly.
(i) Begin with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Remember to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
(ii) Now, without moving your upper arms, lift the dumbbells until your arms are fully extended. You should move only your forearms.
(iii) After a brief pause at the top contraction, slowly lower the dumbbells back down to the starting position.
(iv) Repeat the movement for desired number of repetitions. Do 3 to 4 sets.
Variation: You can do this exercise with one arm at a time much like the one arm rows are performed. On a workout bench (or chair if don’t have one) support your weight on one knee and hand. Hold the dumbbell in the other hand. With your palm facing inward and your upper arm parallel to your body, extend your elbow to lift the dumbbell behind you until your arm is straight. Your upper arm should not move. Pause, then return to the starting position and that completes one rep. Repeat for desired number of repetitions and 3 to 4 sets. Then perform equal number of sets and reps from other side.
Typically, people do bench press for chest, but Close-Grip Dumbbell Press is also efficient to build the triceps. With dumbbells, you can imitate the close grip barbell bench press. So we can very appropriately call it as Close-Grip Bench Press with Dumbbell.
(i) Place a dumbbell in standing up position on a flat bench.
(ii) Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
(iii) Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
(iv) Begin lowering the dumbbell slowly towards your chest. Lower it as far as comfortably possible.
(v) Once the dumbbell nearly touches your chest, return it back to the starting position by extending the elbows.
(vi) Repeat for the desired number of repetitions. Do 3 to 4 sets.
Note: If you combined the above mentioned calisthenics moves and tricep dumbbell exercises you do not need to do anything else to build your triceps. They are suitable for both men and women, and they can be done at home.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Personal Fitness Trainer & Nutrition Health Coach. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me age is just a number!”