best tricep dumbbell exercises

When you take it to gaining strong and shaped triceps, dumbbells are usually an amazing tool to use in your proximity. They let you sail for focused pressure of the triceps, assisting you to go for that ideal look you have in your mind or as per your body requirement. This informative content will let you know 5 of the best tricep dumbbell exercises that will take your gains to another level and elevate your tricep build up to the upgraded version. Even if you are an ameture or a skilled lifter, this list of exercises will put you through difficulties to evolve your triceps and you will get to see better outcomes. Hence, take your dumbbells and start doing these exercises. 

List of Best Tricep Dumbbell Exercises

1. Over the head Tricep Extension

The overhead tricep extension is an exemplary exercise that usually focuses on the long head of the triceps. Start with grabbing a dumbbell with both of your hands and reaching it over your head. Keep your elbows steady and near to your ears and eventually lower the hand behind your head while holding the dumbbell, Letting your elbows to fold. When you feel a pull in your triceps, go back to the beginning posture by stretching your arms at full length. Replicate for the number of reps you desire.

Over the head Tricep Extension

2. Tricep Kickbacks

Tricep kickbacks separate the sideways head of the triceps and assist in enhancement of its shape. To do this workout, begin with folding your body forward from the waist while holding a dumbbell in both of your hands. Hold your elbows steady near your thorax and stretch your hands fully towards your back, concentrating on putting pressure on the triceps by squeezing it at the top of the motion. Bring back the weights back to the original position in a methodical pattern. Replicate for the advised number of sets given by the instructor.

best tricep dumbbell exercises
Image Credit: BODi

3. Close Grip Bench Press

The close-grip bench press is an impactful complicated workout that targets the triceps along with the chestal area and shoulders. Lie flat on a flat surface like a bench and hold the dumbbells with both of your hands while your palms face each other, hands shoulders wide apart from the other one. Bring down the dumbbells near your chest, keeping balance, and then put pressure on them to go back up to the position you started in. Make sure your elbows are close to your body while the entire movement is going on to emphasise tricep involvements.

Close Grip Bench Press

4. Tricep Dips or Ring Dips

Tricep dips also known as ring dips are a wonderful form of workout for full body weight that can be taken up a notch by including dumbbells in it. Look for a fixed plane surface, just like a parallel bar or the side edges of a stable chair. Keep a dumbbell between both of your feet or put it on your lap. Take your body down by folding your elbows till the upper part of your arms are properly parallel to the floor. Put pressure through your triceps to stretch your arms and go back to the position you started in. Tricep dips aim for all 3 parts of the triceps and it can be managed to suit different levels of fitness.

best tricep dumbbell exercises

5. Skull Crushers or lying triceps extensions

Skull crushers, also known as lying tricep extensions, concentrate on the first head of the muscle or part of the triceps. Lay down on a flat on a bench with a dumbbell in both of your hands, and make sure palms are folded inwards while holding the dumbbell. Stretch both of your arms straight upwards at the same time, arms should be perpendicular to the floor. Take down the weights by folding your elbows, by letting them come close to the temples. Maintain your upper arms position and come back to the position you started in by stretching your arms at full length. Skull crushers or lying triceps extensions are a challenging exercise, so make sure to go for a suitable weight for your body and keep proper form.

Skull Crushers or lying triceps extensions

Quick briefing

Strong and well built triceps do not only contribute to the total look of the arms but also acts in an important role in multiple upper body mobility. Involving this list of best tricep dumbbell exercises in your daily schedule will help you get to the outcome you want or looking for. Do not forget to begin with a weight that puts pressure on you but lets you maintain appropriate or perfect posture. As you go forward, eventually take up the resistance. Steadiness and focus are keys, so keep the dedication on track on your health and aesthetic goals and cherish the journey to better and more prominent triceps.