- DUMBBELL TRAINING
Dumbbell Exercises for Triceps
Dumbbell exercises for triceps target the triceps muscles, quite simply.
Browse through the various dumbbell exercises for triceps below:
Two-Arms Triceps Extension
Target Muscles Group: triceps
Instructions
- Stand up and hold one dumbbell with both hands behind your head, upper arms pointing straight up.
- Raise the dumbbell up by curling your elbows and slowly lower it back after a short pause.
- Your upper arms should remain still throughout.
One-Arm Triceps Extension
Target Muscles Group: triceps
Instructions
- Stand up and hold one dumbbell with one hand behind your head, elbow at a 90 degree angle, upper arm straight up.
- Raise the dumbbell with one hand until your arm is close to being fully extended and slowly lower it back after a short pause. Alternate after a set.
- Keep your upper arm still throughout.
Seated Triceps Extension
Target Muscles Group: triceps
Instructions
- Sit down and hold one dumbbell with both hands behind your head, elbows at 90 degree angles, upper arms straight up.
- Raise the dumbbell with both hands until your arms are close to being fully extended and slowly lower it back after a short pause.
- Keep your upper arms still throughout.
Triceps Kickback
Target Muscles Group: triceps
Instructions
- Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body.
- Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause.
- Keep your upper arm still throughout.
Bent-Over One-Arm Triceps Extension
Target Muscles Group: triceps
Instructions
- Sit down, crouch forward and hold one dumbbell with one hand, elbow at a 90 degree angle, palm facing your body.
- Raise the dumbbell with one hand until your arm is parallel to the ground and slowly lower it back after a short pause. Alternate after a set.
- Keep your upper arm still throughout.
Lying Triceps Extension
Target Muscles Group: triceps
Instructions
- Lie down on your back on a bench and hold a dumbbell in each hand, palms facing up, upper arms pointing the ceiling.
- Raise the dumbbells by extending your elbows and allow them to slowly return after a short pause.
- Keep your upper arms still throughout.
Triceps Bench Press
Target Muscles Group: triceps
Instructions
- Lie down on your back on a bench and hold the dumbbells on your sides just above your chest, palms facing each other.
- Push the dumbbells straight up until your arms are close to being fully extended and slowly lower them back after a short pause.
- Breathe out when pushing the dumbbells up and breathe out when lowering them back down.
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