Perform these 7 tricep exercises dumbbell to build bigger arms | XpertsReviews.com

If you are looking for stronger, toned and more defined arms, training your triceps is essential. These muscles make up almost two-thirds of your upper arm, but many people unknowingly prioritize the biceps instead. According to a fitness expert, triceps workouts are essential for improving arm strength, building shoulder stability, and helping you lift heavier loads in other exercises. While there are a multitude of exercises available, a simple pair of dumbbells may be enough to effectively sculpt your triceps at home. With the right form and controlled movements, you can gradually build size, strength and endurance in your triceps.

7 Dumbbell Exercises for Triceps

Here are some of the best triceps exercises with dumbbells to build stronger, bigger arms at home:

1. Dumbbell Triceps Extension

“This classic move isolates the triceps and helps build strength in the long head of the muscle,” says fitness expert Yash Agarwal, founder of Yash Fitness. It also improves elbow stability, making daily pressing movements easier. How to do it:

• Hold a dumbbell in both hands and lift it above your head.
• Keep your elbows close to your ears as you slowly lower the weight behind your head.
• Pause briefly, then extend your arms upward.
• Maintain a neutral spine and avoid arching your back.
• Perform slow, controlled repetitions.

2. Incline Dumbbell Tate Press

This variation targets the lateral and medial triceps heads, adding thickness and definition to the upper arms. This also promotes better control during pressing movements. How to do it:

• Lie on an incline bench holding dumbbells with your elbows out.
• Bend your elbows to bring the dumbbells toward your chest, keeping them angled inward.
• Push them back in a controlled movement.
• Avoid locking your elbows and keep your shoulders relaxed.

3. Overhead Dumbbell Extension (Single or Double Arm)

Overhead extensions deeply stretch the long head of the triceps, helping to improve mobility and muscle engagement. Single-arm variations help correct strength imbalances. How to do it:

• Lift a dumbbell above your head with one or both hands.
• Bend your elbow to lower the weight behind your head.
• Make sure your core stays tight and your elbows stay pointed forward.
• Return to the starting position without flaring your elbows.

4. Row of Renegades

“Although it is primarily a back and core exercise, the renegade row activates the triceps during the stabilization phase. It improves overall upper body strength and shoulder stability,” says Agarwal. How to do it:

• Start in a high plank with a dumbbell in each hand.
• Row a dumbbell toward your ribcage while keeping your hips stable.
• Lower it and repeat on the other side.
• Keep your body tight and avoid twisting your torso.

5. French press with dumbbells

This movement isolates the triceps and strengthens the elbow joint. This is ideal for improving muscle tone without heavy weights. How to do it:

• Sit or lie on a bench holding dumbbells with your arms straight.
• Bend your elbows to lower the weights toward or just behind your forehead.
• Press the dumbbells while keeping your elbows fixed and stable.

6. Close-Grip Dumbbell Bench Press

Unlike a traditional bench press, the narrow grip shifts attention to the triceps, promoting strength and improving upper body pushing power. How to do it:

• Lie on a bench with dumbbells close together above your chest.
• Lower them slowly while keeping your elbows close to your body.
• Press up using a controlled motion and avoid flared elbows.

7. Curved Dumbbell Tricep Kickback

Kickbacks target all three heads of the triceps and are great for definition and endurance. They also improve arm control and stability. How to do it:

• Lean forward at a 45-degree angle while holding dumbbells.
• Bend your elbows, then extend your arms back.
• Keep your upper arms still and squeeze your triceps at the top before lowering the weights.

Who should avoid these exercises?

People with recent shoulder, elbow, or wrist injuries should avoid heavy triceps exercises until cleared by a professional. Agarwal says, “Anyone experiencing sharp pain during movement should stop immediately. Those with limited shoulder mobility, severe neck strain, or lower back problems may need to be very careful.”

Always consult a physiotherapist or fitness expert if you are unsure of your fitness!