5 Dumbbell Exercise To Tone Up Your Triceps

Shoaib Siddiq Feb 19 2016

Triceps a mostly under looked muscles, as unlike biceps, you can’t really see it. But believe it or not, triceps make up 2/3 of your upper arm muscles while biceps only make the remaining 1/3. Triceps are targeted during compound exercises such as bench press and shoulder press, but you need to use some isolations to really tone them up. So here is our top selection of dumbbell exercise that can isolate and target your triceps for more growth and for a sleeve bursting arms.

1.Overhead Triceps Extension

over head

  1. Grab a dumbbell in one hand.
  2. Bring the arm overhead and extend the arm keeping it locked by the side of you head, use the other arm to make sure it stays locked.
  3. Palms should be facing forward. This is your starting position.
  4. While inhaling in, slowly bring the dumbbell towards your opposite shoulder and as soon as it touches the shoulder, kick back the triceps to bring the dumbbells to the starting position.

2.Triceps Press

triseep prees

  1. Grab a dumbbell with both the hands.
  2. Palms facing each other and supporting the weight such that they make a diamond shape against one end of the dumbbell.
  3. Don’t hesitate to bend your wrist.
  4. Grip the plates of dumbbell with the fingers.
  5. Stretch the arms over head. This is the starting position.
  6. While inhaling in, slowly lower the dumbbell behind the neck.
  7. Make sure your upper arm remains lock by the side of your head instead of flaring out.
  8. As soon as the forearms are perpendicular to the upper arms, push back to the start position using your triceps while exhaling out.

3.Triceps Kick Back

kick back

  1. Grab a dumbbell in one hand with palms facing towards the body.
  2. You may want to use light weight on this one as to put less strain on shoulders.
  3. Keep the arm locked by the side of your body.
  4. Bend over at the waist keeping your back straight so that your back and arms are parallel to the floor.
  5. Bend at the elbow joint so that the forearms are perpendicular to the upper arms, this is your starting position.
  6. Keeping neck up and in a neutral position, and while exhaling out, push the triceps back so that now your arms are fully extended and parallel to the floor.
  7. Feel the stretch in you triceps. Hold for a second and repeat.

4.Lying Dumbbell Extension

demble extension

  1. Lie down on the bench or floor with dumbbells in your hands, palms facing each other.
  2. With your upper arms exactly perpendicular to the floor and forearms bend at elbow joint, let the dumbbells rest on your shoulders. This is the starting position.
  3. While exhaling out, kick the triceps up to fully extend your arms so that now the entire arm is perpendicular to the floor.
  4. Hold for a few seconds and feel the stretch on triceps before slowly returning to the starting position.
  5. Remember to keep upper arms in stationary position and perpendicular to the floor throughout the set.
  6. If you find that difficult, then go unilateral and use the free hand to support the other arm.

5.Tate Press


This is one of the rare exercises you hear about because it is often replaced by close-grip bench press. But if you hit a plateau or if you do not have a barbell at your predisposition, don’t be afraid to give this exercise a try.

  1. Start by lying down on the bench while holding the dumbbells overhead at shoulder width and palms facing forward as in dumbbell press. This is your starting position.
  2. While inhaling, slowly lower the dumbbells down towards your chest whilst keeping the upper body and upper arm in a fixed position.
  3. Do not let the dumbbells rest on your chest. Instead as soon as the dumbbells touch the chest, bring them back to the start position using your triceps.

Finish of your workout with post workout stretches to really feel those triceps burning and to increase flexibility.

Shoaib Siddiq

Shoaib Siddiq:

Shoaib is currently a 3rd year MBBS student. Apart from studying, you can often find him in gym either resistance training or practising mixed martial arts. With his love for fitness training and knowledge that comes along with it, he writes various fitness related articles for HTV.