Tricep Dumbbell Workout | Gaining Mass

Tricep Dumbbell Workout

People often tend to ignore the importance of triceps workouts, and it is ironic. Ironic in the sense that our upper arm mostly comprises of triceps’ muscle. You would notice that most of the beginner weightlifters pay more attention to building their biceps’ muscles as compared to triceps, and it is not right. If you want to balance your arms, both muscles should be driven the same amount of attention.

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

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

Tricep Dumbbell Workout

  • Lying Triceps Extension Dumbbell
  • Lying Triceps Extension Dumbbell
    • To get started, get hold of a pair of dumbbells on each hand and lie flat on a bench. While holding the dumbbells, now stretch your arms straight over your forehead.
    • Now, bend your elbows as you make your forearms weigh down to the sides of your forehead. By Keep your upper arms intact and keep lowering the forearms until your forearm makes a 90 degrees angle with your upper arm. Now reverse this process to return to the starting position by straighten your arm.

  • Stability Ball Triceps Extensions
  • Stability Ball Triceps Extensions
    • To do this workout, you would require a Swiss-Ball. To get started, you need to lie on Swiss-Ball by your head, neck, and shoulder blades only. Make sure your lower back is not in support of any portion of the ball.
    • Now place your feet in such a way that they are shoulder-width apart and slowly push your hips up until your thighs and legs make a 90-degree angle. Repeat the same triceps extensions which you did in the previous work out.
    • Stretching your arms straight above the forehead and slowly lowering the forearms until they make a 90-degree angle.

  • Cross Body Tricep Extension
  • Cross Body Tricep Extension
    • Lie down firmly on a bench and hold the bench with your one hand to keep yourself steady. Use an overhand grip to hold the dumbbell in your other hand. Stretch your arms straight above your forehead until your arm and torso are 90-degree angle.
    • Now start bending your elbow by lowering the weight towards your chest. Keep on lowering till the dumbbell is only one inch away from your jaw.
    • Stop right there and start to raise the elbow in the starting position by moving the weight up. When you are done with one arm, switch and repeat the same process for the other arm.

  • Seated Dumbbell Overhead Triceps Extension
  • Seated Dumbbell Overhead Triceps Extension
    • Hold one side of a dumbbell with both your hands and sit on the edge of a bench. Use the palm of your hands to hold the end of the dumbbell with all the force applied to the upper weight of the dumbbell. Stretch your arms straight above your head.
    • Now slowly start lowering the weight behind your head to your back by bending your elbows. Continue until the forearm make a 90-degree angle with the upper arms. Now pause for a second and start moving your arms in the starting position.

  • Swiss-Ball Overhead Triceps Extension
    • It is the same exercise as the Overhead Triceps Extension but with the addition of a Swiss ball. The Swiss ball adds to the difficulty level of the exercise because it demands your balance, making the workout more challenging.

  • Unilateral Overhead Triceps Extension with Lean
  • Unilateral Overhead Triceps Extension with Lean
    • For this, you require a light dumbbell and a bench. Hold the dumbbell in your hand and sit sideways on a bench. Now start leaning your torso until it makes about a 70-degree angle with the bench. You don’t have to worry too much about the angle, just make sure it is somewhere between 50 to 85 degrees.
    • Stretch your arm straight in the air having the same angle as of your body.
    • Now start lowering the dumbbell at some angel behind your head in the direction of your opposite ear and then pause for a second. Now start moving your arm to the starting position.
    • Make sure the angle of your arm is not disturbed throughout the exercise. Once you are done with one arm, switch and repeat the same with the other hand.

  • Tricep Dumbbell Kickback
  • Tricep Dumbbell Kickback
    • Start Unilateral Kickback by Grab a dumbbell in one hand and place the other hand and opposite knee on a bench. Now place the other foot on the floor. Adjust your hips in such a way that the floor and the torso are all inclined on the same angle.
    • With a neutral grip, keep holding the dumbbell in your hand and make your elbow pointing towards the ceiling and set your forearms with a 90 degrees angle with your upper arm.
    • Now move your arm up and back until it is straight. Pause for a second or two and start moving your arms in the original position. Finish the set and repeat the same for the other arm.

Mistakes People Do While Training Triceps

People do not realize the fact that it is the triceps that make the most of your arm’s mass. And when a weight lifter flexes his arms, the very first thing that catches attention are the triceps muscles. So, it is important that you pay full attention to building your triceps.

With that being said, people often tend to make different mistakes when they are building muscles. And as we talk about triceps, there is no chance that people won’t make mistakes while working them.

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

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

  • Not including Close-Grip Bench Press and Dips

No doubt doing triceps exercise using modern machines is very effective for your triceps muscle building, but if you are aiming for the maximum, you need to include close-grip bench presses and dip in your work out.

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

  • Not including Overhead Movements

If you take a closer look at your arm, you would realize that the long head of triceps covers most of the area and has the maximum mass. The head of the triceps are best targeted when you position your arms up in a way that the elbows are inclined with the ears and arms positioning over the head.

So, it is important to include exercises like seated/inclined overhead barbell, dumbbell, or cable extensions that specifically target this part of the triceps.

  • Using the Same Volume for Biceps and Triceps

Every single one of us loves to train biceps. But everyone needs to understand the fact that triceps and biceps are two different muscles, and both have their complexities (with triceps being more complicated).

So, it is not wise to use the same volume for your triceps muscles, which you use for your bicep’s muscles. Triceps require more work than biceps to reach their full development.

Let’s suppose if you are doing something between eight and ten all-out sets for biceps, we would recommend you to set the volume couple sets higher for the triceps.

  • Not Keeping Elbow Intact in One Position

Do you wish to get the maximum results at the fastest pace possible? Then you need to take care of your lifting technique. Make sure that your targeted muscles receive the maximum tension on each and every rep.

The most common mistake that lifters do while training for their triceps is that they do not keep their elbows intact in a single position. While doing push-downs and extensions, their elbows are not strongly positioned in one place, which results in dividing work efforts between shoulders and chest.

So, rather than making triceps do all the work, the work is divided between other muscles which results in less mass growth.

  • Not Locking Out

Almost every muscle fiber fires during the last 1/3 of the push-down, press, and extension exercises. The same applies to your triceps muscles. If you are not locking out, you’re not making your triceps work for its maximum potential, which prevents you from having the maximum results.

It is important to lock out under full control by utilizing the triceps muscles only and not letting your elbow do any of the work while lifting weights.


In this article, we tried to make you aware of the importance of the triceps muscles. Also discussed the best triceps exercises with dumbbells, which will help you achieve the goal you aim for your triceps.

We also tried to highlight some of the mistakes that people make while training their triceps muscles. We hope this article was helpful to you, and we hope that you will have success with all your training workouts. Happy lifting!

Leave a Reply

Your email address will not be published. Required fields are marked *