If we told you that you could add size to your triceps without using cables, machines, or resistance bands—just dumbbells—would you believe us? Well, it’s possible, and it ultimately comes down to understanding the science of triceps training. Rather than working through ten different exercises or using a bunch of equipment to build bigger arms, you really only need two focused movements that complement each other by challenging the triceps in different positions.
The exercises are simple to perform and are likely familiar to anyone who’s spent time in the gym. Below, Jeff Cavaliere, MSPT, CSCS, of Athlean-X, shares his top two picks for building bigger triceps: the dumbbell overhead tricep extension and the tricep kickback. But remember, choosing the right exercises is only half the battle. Proper form, controlled reps, and using an appropriate weight for the move are essential to getting the most out of each exercise. Read on to learn how to execute both exercises correctly for more effective triceps training.
The 2 Best Dumbbell Tricep Exercises
How to Do Overhead Tricep Extensions
“When you do this in standing, you get a lot of internal rotation or elbow flare because you’re either trying to clear the dumbbell from the back of your head or you simply don’t have enough thoracic extension to do the exercise properly. When we do this on the bench, we alleviate that,” Cavaliere explains.
- Set an incline bench to a high angle and lean back against it, holding one dumbbell overhead with both hands.
- Keep your elbows pointed forward and your upper arms slightly in front of your head rather than directly overhead.
- Bend your elbows to slowly lower the dumbbell behind your head, allowing your triceps to stretch.
- Extend your elbows to raise the dumbbell back to the starting position, keeping your upper arms steady throughout the movement.
How to Do Tricep Kickbacks
Before you roll your eyes at the thought of doing tricep kickbacks, just know that they serve as a great complement to the overhead extension. You’ll need to use lighter weights to get the most out of each rep. Performing kickbacks face down on an incline bench helps you position your upper arms parallel to the floor, making it easier to maintain proper form and achieve full elbow extension.
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- Set an incline bench to about 30 degrees and lie face down against it with a light dumbbell in each hand.
- Position your upper arms behind you, parallel to the floor, with your elbows bent and forearms pointing toward the floor.
- Keeping your upper arms still, extend your elbows to straighten your arms behind you until your forearms are parallel to the floor.
- Hold the fully extended position for one to two seconds, squeezing your triceps, then slowly bend your elbows to return to the starting position.
Experts
- Jeff Cavaliere, MSPT, CSCS, of Athlean-X via YouTube: The ONLY 2 Dumbbell Triceps Exercises You Need (NO, SERIOUSLY!)
