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There isn't a muscle on Ronnie Coleman's physique that hasn't grown to legendary proportions by the time he becomes a bodybuilding legend. In this post, we'll show you how he works on developing his triceps solely with dumbbells, making use of their unique ability to isolate and stimulate each of the three triceps heads to a degree that's impossible to do with cables or a regular barbell.

The barbell is the best tool for increasing overall size and mass, but you cannot isolate the individual muscles that make up the triceps since it prevents wrist rotation. While cables do provide some isolation, the pulley system's mechanical advantage allows it to do so at the expense of the contractions.

Finally, dumbbells combine adaptability to assist isolate muscles with the gravitational pull of the free weights to help build mass.

The best way to structure triceps routines is to use four exercises, two of which are performed with the elbows above your head, such as behind-the-neck extensions or seated French curls, and two of which are performed with the elbows in front of you or downward, such as lying French curls, close-grip bench presses, dips, pressbacks, or pushdowns.

You can vary the execution order because it is not crucial. Ronnie does not follow the guidelines that state you should begin your workout with a challenging activity and go on to easier ones afterward. Sometimes he begins the session with a lactic acid-producing exercise like a single-arm dumbbell extension before moving on to dips or close-grip bench presses, and other times he would do the complete reverse.

The key objective is to increase the burning sensation in your muscles with the first exercise and maintain it with the subsequent workouts. In any case, he believes that using dumbbells, namely the three exercises that will come next, is essential to the development of his triceps.

1. Arms extended with a dumbbell

When it comes to building pure muscle mass, this exercise is virtually as effective as the close-grip bench press, French curls performed seated or reclining and dips. It's a highly distinctive exercise since it enables you to isolate the tops of the three triceps heads and build up their size and strength. You won't be able to cheat because your arms' range of motion will be constrained.

Perform the exercise while sitting on a bench or, if you'd rather, with your back against an upright bench. With your hands, cup one of the dumbbell's ends. It should be held at arm's length above the head. As you drop the dumbbell behind the head during the exercise, keep the elbows pointing vertically.

At the bottom position, try to give your triceps a good stretch. Then, while getting a peak contraction, raise the dumbbell back to its starting position over your head and at arm's length. Continue with some forceful presses and make sure you complete every rep with the entire range of motion as you approach muscle failure and are unable to get a full contraction.

5 Dumbbell Triceps Exercises to Build Massive Arms at Home

Perform four sets using an ascent-and-descent rep pyramid. Try not to drop below 8 reps after the first set's initial 15 reps.

For each arm, perform four sets in a pyramidal pattern with increasing and decreasing reps. Never lower than 10 repeats after starting the first set with 15 repetitions.

2. One-arm dumbbell extension

This exercise is extremely similar to the one before it in terms of execution form and placing, but it serves a different objective. The goal of doing dumbbell extensions with both arms is to increase the size and strength of the triceps bellies. On the other hand, this movement serves to strengthen the inner triceps head and separate it from the other triceps muscle heads.

Try to get a good peak contraction with each rep by extending the arm as high as you can. Be sure to use your entire range of motion.

3. Pressbacks with dumbbells

Although "kickbacks" is another common moniker for this exercise, you must never attempt to "kick" the dumbbells. It would be analogous to trying to swing a dumbbell while accelerating. Instead, bend your waist at around a 90-degree angle and steady yourself on a bench or other piece of equipment with your free arm.

Grab a dumbbell with your free hand and try to keep your upper arm pressed against your side. Keep it pressed into it as well. Pull the dumbbell forward until your arm is fully contracted, then press it back until your arm is fully extended while keeping your elbow only slightly bent. Maintain tension as you push and pull.

Always remember to consider pulling and pressing rather than kicking and swinging. Perform 4 sets of 8–12 repetitions for each arm. You will see the advantages that dumbbells may bring to your triceps workout regimen once you try these three workouts.

Therefore, let's sum up:

4 sets of 8–15 repetitions of two-arm dumbbell extensions (Pyramid)

4 sets of 8–15 repetitions of one-arm dumbbell extensions. (Pyramid)

Bench Presses with a Close Grip: 4 sets of 8–15 repetitions (added)

Pressbacks with dumbbells: 4 sets of 8–12 repetitions.