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5 Dumbbell Triceps Exercises to Build Massive Arms at Home

5 Dumbbell Triceps Exercises to Build Massive Arms at Home

Triceps are two huge muscles in your upper arms that are frequently overlooked or substituted with ineffective bicep exercises. Working on your triceps (rather than repeating the same bicep activities every day) is the greatest method to make your arms look stronger and bulkier, according to gym devotees, because they contribute for roughly 70% of the pump you're after.

There are many triceps workout regimens to select from, but since you're already here, start with these five dumbbell-only triceps workouts. Choose dumbbell weights that are comfortable for you, and don't push yourself too hard on the first day. Slowly but steadily increase your strength.

Warm up a little with these two exercises to get started:

3 times overhead triceps stretch

Bring your left arm up and gradually extend the elbow down and back up while standing straight with your legs apart. Carry out the same motion with your right arm.

Triceps towel stretch three times

Stand tall with your knees apart and lift one hand behind your head and the other behind your back, both gripping a towel at the ends. For 15-20 seconds, pull your hands in different directions. Throw in the towel and start over.

Main Exercise:

1. Seated Dumbbell Overhead Tricep Extension

Seated Dumbbell Overhead Tricep Extension

Choose a properly weighted dumbbell and place it in your hands or over your back as you sit erect in a chair or at a table. Raise the dumbbell above your head with a firm hold, then slowly descend it behind your head. Make sure your wrists and elbows are straight and near to your head. Exhale as you lower and inhale as you lift the dumbbell. Begin with 5 reps x 3 sets and gradually increase as your strength improves.

2. Tricep Extension using Dumbbells While Lying Down

Tricep Extension using Dumbbells While Lying Down

The Dumbbell Skull Crusher, also known as the Lying Dumbbell Tricep Extension, is a fantastic approach to build muscle and strength. Place your feet on the pavement and sit on a bench with a properly weighted dumbbell in your left hand. Make sure your back and buttocks are in touch with the bench at all times. Raising your left hand parallel to the bench is a good way to start. Return to a perpendicular position by bending your elbow and raising the dumbbell to the top of your head while keeping your upper arm stationary. Rep the action three times for a total of five to ten reps.

3. Kickback of the Triceps

Kickback of the Triceps

For this exercise, remove the bench and hold a dumbbell in each hand. Stand with your feet apart and your knees slightly bent. Check that your back is straight, that your torso is parallel to the ground, and that your upper arms are close to your body. Swing your forearms forth and backward in a swinging motion to perform this workout. 3 x 10-15 rep sets

4. Dumbbell Push-Ups with a Close Grip

Dumbbell Push-Ups with a Close Grip

To begin, push yourself up into a push-up stance with the dumbbells under your chest. Make sure your chest is in contact with the dumbbells as you descend to the deck. 3 x 10-15 rep sets

Tricep Dips with Dumbbells, No. 5

Tricep Dips from a seated position are similar to this exercise. We'll practice the identical action with dumbbells instead of the chair or bench from Seated Tricep Dips.