Looking to grow your arms and strengthen your upper body from home? You don’t need a gym just a set of dumbbells and the right routine. In this guide, you’ll discover good tricep workouts with dumbbells that are effective, beginner-friendly, and backed by fitness science.
Why Train Your Triceps?
Your triceps make up about two-thirds of your upper arm, making them essential for overall arm development. Strong triceps support pushing movements and improve performance in exercises like push-ups, bench presses, and overhead lifts.
Training your triceps helps improve arm stability, strength, and muscle tone. And now discover the best good tricep workouts with dumbbells.
Best Dumbbell Exercises for Triceps
1. Overhead Dumbbell Tricep Extension
- Targets all three tricep heads
- Use one or two dumbbells
- Keep elbows close to your ears for better activation
2. Dumbbell Kickbacks
- Focuses on the lateral head
- Bend slightly forward, keep upper arm locked
- Squeeze at the top of the movement
3. Close-Grip Dumbbell Press
- Works triceps and chest
- Keep dumbbells together above the chest
- Great for building pressing power
4. Dumbbell Skull Crushers
- Lie flat on a bench or floor
- Lower weights towards forehead (control is key!)
- Excellent for long head activation
5. Dumbbell Tate Press
- A lesser-known but effective variation
- Elbows flared, lower dumbbells toward chest
- Builds thickness in the triceps
Tips for Effective Tricep Workouts with Dumbbells
- Use moderate to heavy weight for 8–12 reps
- Focus on form over speed triceps need precision
- Train 2–3 times per week for optimal growth
- Combine with push-day routines or full upper body splits
Pro Tip: Finish your routine with a burnout set grab lighter dumbbells and rep out kickbacks to failure.
Sample Dumbbell Tricep Workout Routine
Warm-Up: Arm circles + light tricep extensions (5 mins)
Main Workout:
- Overhead Tricep Extension – 3×10
- Dumbbell Kickbacks – 3×12
- Close-Grip Dumbbell Press – 3×10
- Skull Crushers – 3×10
- Burnout Set: Kickbacks with light weight – 1xAMRAP
Cooldown: Stretch triceps and shoulders for 5–7 mins
Final Thoughts: The Best Dumbbell Tricep Workouts for Real Results
You don’t need a gym to build strong, sculpted arms. With a pair of dumbbells and consistency, these good tricep workouts with dumbbells will help you gain strength, definition, and size from the comfort of your home.
Do you need more gym advises?
Remember: Form beats weight. Master the movement your triceps will thank you.