Dumbbell · Triceps
There are 2 dumbbell exercises for the triceps here: all isolation exercises, all intermediate level. Good places to start: Bent Over Tricep Extensions and Tricep Dumbbell Kickback. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The triceps brachii has three heads: long, lateral and medial. All three straighten the elbow. The long head also crosses the shoulder joint, so it is stretched most when your arm is overhead or behind your body, as in overhead extensions and skull crushers.
02
With dumbbells, each side works on its own, so start with your weaker side and match the reps on the other. When you can beat the top of your rep range with good form, move up to the next pair. Dumbbells are the most versatile piece of free-weight equipment. One pair can train the whole body, and because each arm works on its own they help even out left-right differences.
03
Combine one compound option (close-grip press, dips or diamond push-ups) with one extension that works the arm overhead or behind the body and one pushdown. Bench and floor dips are the easiest bodyweight starting points.
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