Triceps exercises

You don't have to be registered at the gym to train your triceps. With some dumbbells, you can easily do it at home as well. We'll show you how!

Basics of triceps: the m.triceps brachii is a three-headed muscle. All three heads are involved in the extension of the forearm at the elbow joint.

The triceps should be trained with short, hard sets of heavy weights, rather than long and high reps.

Keep in mind that the triceps can be heavily stressed during pectoral muscle exercises, so it is important to give the muscle enough rest after. 

Dumbbell Triceps overhead press

The so-called triceps press is a very popular exercise at gyms.

During this exercise, heavier weights can be lifted, and thanks to your seating position you are relatively stable. 

To do this, take a single dumbbell with a fitting weight into both of your hands, while holding onto the upper part of the weight and keeping it behind your head. Your elbow should now be at a 90-degree angle and close to the body. Now push the weight up and let it decline again slowly until it is back to the starting position. Repeat the exercise as long as you can do it cleanly!

One-armed Triceps press 

The one-armed triceps press is even more effective as it can be carried out in a controlled manner. The free arm serves here as a stabilization of the executing arm. The free hand supports you if necessary so that even last repetitions can succeed.

A small pointer: the one-arm press is easier to do standing because the weight being moved is lower relative to body weight. In this way, for example, you can also activate your core muscles.


When you think of dumbbell triceps exercises this exercise probably doesn't immediately come to mind. Experts disagree as to whether this is a lat or chest exercise.

What is often overlooked: At the start of the movement, the long head of the triceps, which is involved in extension in the shoulder joint, is particularly active.

The start of the exercise should begin behind the head, the arms do not necessarily have to be far in front of the head.

Dumbbell Triceps extensions 

Unlike the pullover, you can train your arms individually here.

As you are lying down, a bench is not necessary. Since it is a very stable position you can work with heavier weights. But be careful like with any exercise performed overhead.

To achieve the greatest possible effect, you should keep your upper arm as stable as possible. This way you can be sure that the burden is still on the targeted muscle even when your arm is stretched.

Dips with additional weights

One of the most effective exercises to do at home is dips.

If you own a dip bar, it is very easy to train with it. You take a dumbbell, not too heavy, and clamp it between your ankles to put even more pressure on your triceps. It's best to put a protective mat under you so you can drop the barbell to get a few extra reps.

An alternative that you can do without a dip bar is Arnold dips. You put the dumbbell in your lap to gain extra weight. With this exercise, you don't have to go all too low to stimulate the triceps. The range of motion from a 90° elbow angle to stretching the arms is completely sufficient.


Kickbacks are a great dumbbell tricep exercise, but only if done correctly. You don't need a lot of weight here because the triceps are trained in a very isolated way.

Move the upper arm (in the shoulder joint) as far behind the body as possible. Now lean your upper body forward so that your upper arm is parallel to the floor. From this position, the elbow joint should be flexed and straightened with a small dumbbell.

Kickback is a great exercise that integrates very well with supersets.

KEEP IN MIND: The eccentric part of the movement is at least as essential as the concentric one. So, no matter what settle the weight slowly and in a controlled manner.

 References: Triceps exercises with dumbbells: Top 7 for the arm extensor (

Number 7. of the PDF

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