There are dozens of dumbbell tricep workouts you can use, but it can be difficult to know which ones are most effective in order to get the results you want. That’s why we went ahead and created a list of our top five dumbbell tricep workouts that will help tone your arms fast! We also provide you with photos of each exercise so that you can see how to perform the movements correctly, along with links to online instructional videos so that you can learn more about each one. Ready to start toning your triceps? Let’s go!
#1 Lying Barbell Overhead Triceps Extension
Lie down on a flat bench holding a barbell with both hands straight above your face. Extend your arms and lower it behind your head until it touches your upper back, keeping it close to you at all times. This exercise targets both heads of triceps muscle.
#2 Seated Overhead Dumbbell Triceps Extension
Seated Overhead Dumbbell Triceps Extension: Holding a dumbbell in each hand, sit on a bench and lean back slightly. Extend your arms above your head so that your upper arms are parallel to each other. Bend both elbows so that you’re holding two small weights directly over your forehead. Now, while keeping an eye on your posture, squeeze both triceps and lower weights until they touch your head and then extend back up.
#3 Seated Rope Overhead Cable Triceps Extension
This exercise targets your triceps, particularly on your back of your arm. Sit tall with a light dumbbell in each hand, arms hanging at your sides. With elbows bent and palms facing inwards, raise one weight straight overhead while keeping arm parallel to floor. Bend elbow at 90 degrees as you lower weight behind head until it is touching outside of shoulder. Extend arm and bring back overhead to starting position, then repeat for 8-12 reps before switching arms.
#4 Incline Bench Skullcrusher
Lay down on an incline bench with a dumbbell in each hand. Your hands should be about shoulder-width apart with your palms facing forward. Squeeze your elbows close to your side as you lower one of the dumbbells until it touches just above your forehead, then raise it again, curling it over your head in a semicircle. Repeat for 15 reps, then switch arms and repeat. That’s one set.
#5 Standing Cable Tricep Overhead Extension
Using a rope handle attached to a high pulley and grasping it with both hands, extend your arms overhead in front of you, keeping your arms straight. This exercise is performed standing upright with feet shoulder-width apart. Make sure not to lock out at the elbows, instead keep them slightly bent. Hold for one second at full extension then slowly lower under control until your elbows are fully bent again.
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