If you’re not currently doing any training with dumbbells, then you should be. Dumbbell exercises are some of the most effective, because they force your body to use stabilize muscles instead of just doing constricted movements with a machine or barbell. This is especially true when it comes to tricep exercises with dumbbells. There really isn’t a better way to add size to your triceps than by working out with dumbbells.
Dumbbell Kickbacks. To do this exercise, you need a flat bench. Set your left knee and left palm on the bench while holding a dumbbell in your right hand. Tuck your right arm on the side and slowly lift it, elbow should be on a 90-degree angle, until it is positioned parallel to the floor. Gradually extend your arm straight with elbows slightly bent. Revert back to the starting position and repeat. Do 10 reps and apply on the other arm as well.
Standing Single Arm Dumbbell Extension. To perform this exercise, start with in an upright standing position with your feet slightly apart from each other. Hold a dumbbell using your right hand and slowly lift your arms straight up until keeping level with your shoulders. Now begin lowering your arms but keep your elbows in to keep all the pressure on the triceps. Raise the dumbbell upward then back to the initial position. Do 10 reps and 2 sets. Repeat the same procedure with the other arm.
One of my favorite tricep exercises is the lying dumbbell extension. To do this exercise, grab a flat bench and lie down. Take a dumbbell with both hands and hold it around one of the ends of the dumbbell. Raise it above your face in a locked-out position. Then you’re going to slowly lower the dumbbell until it’s just behind your head. You’ll be able to feel when you should stop lowering it. For this exercise you should use a weight that you can do at least 10 times using strict form so that you don’t tweak anything. Use a slow cadence so that you can feel each rep.
Decline Dumbbell Extensions. You will need a workout bench for this exercise. Decline the bench and lie flat atop. Hold two dumbbells and position them over your shoulders. Extend your arms but not so straight. To prevent injury, slightly bend your elbows. Hold the dumbbells with your palms facing each other. Begin moving your dumbbells by bending the elbow until they reach the sides of your head. Extend it enough so that the dumbbells are touching your shoulders. Lower both arms at the same time. Then revert to the original position. Repeat these steps and do ten reps and 3 sets.
Another great tricep dumbbell exercise is the bent-over one-arm tricep extension. To do this exercise, you’ll sit on a flat bench and then hunch over. Then you take a dumbbell in just one hand at a time, and basically perform a regular tricep extension from this bent-over position. This will hit your triceps in a different part then the standing extensions do, and you won’t be able to use as much weight. Try to use a weight that you can do 10 reps with using perfect form.
In all of these exercises, remember to keep your upper arm still from start to finish. To be effective, your tricep exercises with dumbbells should be done regularly.