Tricep Dumbbell Workout | Gaining Mass | Avoid these Mistakes

Tricep Dumbbell Workout
(Last Updated On: April 16, 2022)

Triceps are great muscles especially when you perform continuous exercises for them, and today I will discuss how to gain Tricep mass by workout using dumbbell. We will be using dumbbells in this article, because it is a common weight that all bodybuilders possess, so it will be easy for you to get started.

People often tend to overlook the importance of triceps workouts, which is ironic. Because, in the sense that the top of our arm is mostly comprises of the triceps. You will notice that most beginner weightlifters pay more attention to building their biceps than their triceps, which is not the right way. If you want to balance your arms, both muscles need to be given equal attention.

You have to keep in mind that our arms are always on our side. So, if you want to keep the “guns-out” all the time, make sure you follow the Tricep Dumbbell Workout to train your triceps the same way you strength your biceps.

In this article, we have compiled a list of the best workouts you can do for your triceps to get maximum results. To do all the exercises mentioned in this article, all you need is the Best-fit pair of Dumbbells, so even if you don’t have access to a gym, you don’t have to worry.

Tricep Dumbbell Workout

  • Lying Triceps Extension Dumbbell
  • Lying Triceps Extension Dumbbell
    • To get started, get a pair of dumbbells in each hand and lie on a flat bench. While holding the dumbbells, now extend your arms straight above your forehead.
    • Now, bend your elbows while making your forearms go down the sides of your forehead. By keeping your upper arms straight and continuing to lower your forearms until your forearm makes a 70-degree angle with the top of your arm. Now reverse this process to return to the starting position by fully extending your arm.

  • Stability Ball Triceps Extensions
  • Stability Ball Triceps Extensions
    • To do this exercise, you will need a Swiss ball. To get started, you need to lie on the Swiss ball with only the lower part of your head, neck and shoulders on it. Make sure your lower back is hanging down and not resting on any part of the ball, ensure your feet flat on the floor.
    • Now position your feet in such a way that they are shoulder width apart and slowly push your hips up until your thighs and calves are at a 90 degree angle.
    • Stretch your arms straight over the forehead, and slowly lower the forearms back toward the head until they make a 70-degree angle with biceps, then extend them forward so that the arms are fully extended.

  • Cross Body Tricep Extension
  • Cross Body Tricep Extension
    • Lie firmly on the bench and hold the bench with one hand to maintain your stability. Use the fist of the other hand to hold the dumbbell in your hand. Extend the arm holding the dumbbell directly over your forehead until your arm and torso are at a 90-degree angle.
    • Now start bending your elbow holding the dumbbell by lowering it toward your chest. Keep lowering until the dumbbells are just an inch away from your jaw.
    • Hold this position, and begin to return by raise the elbow to the starting position by moving the weight up. When you’re done with one arm, switch and repeat the same process for the other arm.

  • Seated Dumbbell Overhead Triceps Extension
  • Seated Dumbbell Overhead Triceps Extension
    • Grab a side of a dumbbell with both hands and sit on the edge of the bench. Use the palms of your hands to hold the end of the dumbbell end with all the force applied to the dumbbell’s upper weight. Stretch your arms out to be directly above your head.
    • Now slowly start lowering the weight behind your head all the way to your back by bending your elbows. Continue until the forearm makes a 90-degree angle with the lower arms. Now pause for a second and start moving your arms in the starting position to come back up.

  • Swiss-Ball Overhead Triceps Extension
    • It’s the same steps as the Overhead Triceps Extension, but with the addition of a swiss ball sitting on it. The swiss ball adds to the difficulty level of the exercise because it requires your balance, which makes the exercise more challenging.

  • Unilateral Overhead Triceps Extension with Lean
  • Unilateral Overhead Triceps Extension with Lean
    • For this exercise, you need light dumbbells and a bench. Hold one dumbbell in your hand and sit sideways on a bench and place your other hand on the bench for support. Now begin to tilt your torso until it makes a 70-degree angle with the seat. You don’t have to worry too much about the angle, just make sure it’s somewhere between 50 to 85 degrees.
    • Extend your arm that holding the dumbbell straight up in the air at the same angle as your body.
    • Now start lowering the dumbbells behind your head at an angle towards your opposite ear (on the other side) and then pause for a second. Then go back to the previous step by moving your arm to the starting position.
    • Make sure that the angle of your arm is not disturbed during the exercise. Once you are done with one arm, switch and repeat the same with the other hand.

  • Tricep Dumbbell Kickback
  • Tricep Dumbbell Kickback
    • Begin the Unilateral Kickback by grabbing a dumbbell in one hand in the left hand and placing the other hand and the right knee of the same side on the bench. Now put the other left foot on the floor. Adjust your hips so that the floor and torso are both tilted at the same angle.
    • With a neutral grip, hold the dumbbells in your hand with your elbow pointing toward the ceiling and your forearms set at a 90-degree angle with your upper arm.
    • Now move your forearm back and up until the entire arm is straight. Pause for a second or two and start moving your arms back to the original position by bringing it down to a 90 degree angle. End the set and repeat the same for the other arm.

Mistakes People Do While Training Triceps

People don’t realize the fact that it’s the triceps that makes the most of your arm mass. And when a weightlifter bends his/her arms, the first thing that catches attention is the triceps muscles. Therefore, it is important to pay full attention to building the triceps muscle.

With that being said, people often tend to make various mistakes when building muscle. And while we’re talking about the triceps, there’s no chance that some people won’t make mistakes while working on them.

In this section, we have come up with some common mistakes people make while targeting their triceps muscles.

So, if you want bigger, stronger arms, make sure you don’t do any of them.

  • Not including Close-Grip Bench Press and Dips

There is no doubt that doing a triceps workout with modern machines is very effective for building triceps muscles, but if you are aiming to reach the maximum, you need to include close-grip bench presses and Tricep Dips at Home in your workout.

These simple and basic exercises have a very big impact on your triceps muscles and are the best way to produce strength, which is very important if you are looking for massive gains.

  • Not including Overhead Movements

If you take a closer look at your arm, you will realize that the long head of the triceps covers most of the area and has the most mass. It’s best to target the triceps head when you put your arms up in a way that the elbows are bent at the level of the ears and the arms are above the head.

Therefore, it is important to include exercises such as seated/inclined overhead barbell, dumbbells, or cable extensions that specifically target this part of the triceps muscle.

  • Using the Same Volume for Biceps and Triceps

Each of us loves to train biceps. But everyone needs to understand the fact that triceps and biceps are different muscles and each have different workouts, and each has its own complexities (with the triceps being more complex).

Therefore, it is not wise to use the same volume of repetitions or weights for the triceps muscles, which you use for the biceps muscles. The triceps muscle requires more work than the biceps muscle to reach its full development and strength.

Let’s say, if you’re doing workout between eight and ten full sets of the biceps, we recommend that you set the repetitions volume to be higher for the triceps.

  • Not Keeping Elbow Intact in One Position

Do you want to get the best results as quickly as possible? Then you need to take care of your lifting technique. Ensure that your target muscles receive maximum tension in each and every reps.

The most common mistake that lifters make while training the triceps is that they do not keep their elbows intact in one position. While doing push-ups and stretching, their elbows are not firmly placed in one place, which lead distributing workout efforts between the shoulders or chest.

So, instead of making the triceps do all the work, the work is divided among the other muscles resulting in less mass growth.

  • Not Locking Out

Almost every muscle fiber fires during the last 1/3 of push-down, presses, and extensions exercises. The same goes for your triceps muscles. If you don’t locking out, you’re not making your triceps work to their full potential, preventing you from getting maximum results.

It’s important to lock out with complete control by using only your triceps muscles and not letting your elbow do any of the other work while lifting weights.


In this article, we have tried to aware you about the importance of the triceps muscles. We also discussed the best triceps exercises with dumbbells, which will help you achieve your triceps goal.

We also tried to highlight some mistakes people might make while training their triceps and get away from them to get the most out of the exercise. We hope that this article was useful to you, and we also hope that you will succeed in all your future training exercises. Happy lifting!