Tricep workouts with dumbbells are a great way to tone your upper arms. These exercises typically involve small movements, but despite the limited range of motion, they target the triceps to quickly build strength and create definition. Here are some of the best triceps exercises you can add to your workout routine. Include these several times a week and see the difference for yourself. 

Why You Need To Do Tricep Workouts With Dumbbells

The triceps are the arm’s largest muscles, and therefore among of the most important in your body. This muscle is located at the back of each upper arm. Although the name implies it's a grouping, the triceps is a single muscle. It gets its name from the three points of attachment: the lateral head, the medial head, and the long head. 

Your triceps muscle works in partnership with your biceps. When one muscle contracts, the other muscle automatically relaxes. You use your triceps for any movement that involves straightening your arm, from daily tasks like getting dressed to playing sports for fun. Since you use this muscle so often, it’s important to keep it strong through exercise. 

Top Tricep Exercises That Use Dumbbells

The following exercises can help you strengthen and tone your triceps for better functionality and appearance. Start slowly when using dumbbells and select a light weight. You can switch to a heavier dumbbell as you build muscle. 

You may also need to modify some exercises if you find one particularly difficult or have an injury that prevents you from doing the standard movement. Try doing the exercises while seated for greater stability, or using one arm at a time for the triceps kickbacks. Brace your knee or opposite hand on a chair or bench if you need more support. 

1. Triceps Extension

All effective tricep workouts with dumbbells should include the triceps extension. This is a simple exercise using one dumbbell. Stand straight and grip a dumbbell with both hands. Extend your arms overhead until your arms are straight. Next, bend your elbows and lower the weight until your forearms are parallel to the ground. Keep your core and glutes engaged throughout the exercises. Do 10 to 15 repetitions to complete a set. Aim to do two to three sets. 

2. Triceps Kickback

Another of the best dumbbell tricep exercises is the triceps kickback. To do this one, grab a dumbbell in each hand. Keep your back straight and hinge forward at the hips. Bend your arms at the elbows to a 90-degree angle to bring the weights up to your chest. Then squeeze your shoulder blades together while you straighten both arms. Repeat 10 to 15 times. 

3. Triceps Lift

For this exercise, stand with your right leg extended forward, the knee bent and the foot pointed straight. Bend forward at the waist until your torso is parallel to the ground. Keep your back straight and your shoulders forward. Grab a dumbbell with your left hand and hold it straight out behind you. You can rest your right hand on your upper thigh for stability. 

Lift your left arm to shoulder height with the dumbbell pointed up. Keeping your arm straight, pulse the arm up and down in small movements of about an inch. Do 15 pulses and then switch sides and repeat using the right arm. 

4. Triceps Lateral Lift

A variation of the triceps lift, the lateral triceps lift also requires you to stand in a split stance with your right foot forward and knee bent. Grab a dumbbell with your left hand and lift your arm to shoulder height, with the palm facing down. Repeat the movement 10 to 15 times and then switch sides. 

5. Side Plank With Dumbbell Raise

This is an excellent exercise to work your triceps and your core. Get into a side plank position with your feet together, hips raised to make a straight line with your body, and your left forearm resting on the ground. Grab a dumbbell with your right hand and extend your right arm straight up from your shoulder. Then lower your arm until it’s parallel to the ground. Do 10 or 15 repetitions and then switch to the other side and repeat the movement using your left arm.

Pushing yourself when you exercise is great, but always listen to your body and don’t strain your muscles to the point of injury. Set your goals, but don’t be afraid to make adjustments as needed. You must take time off in between each workout to allow your muscles to recover. Alternating the muscle groups you target each day, combined with several rest days, is a good strategy. Doing a triceps workout three days a week is a good baseline to follow. For the best results, consult with your healthcare provider to get advice specific to your current situation and future health goals. 

Stay Consistent To See Results from Your Tricep Workouts with Dumbbells

When you set out to change your body in any way, consistency is key. You must create a routine that you can stick to in the long term to see real results. Part of staying consistent is keeping yourself motivated by tracking your progress. When you first begin working out and eating more healthily, take your body measurements to get a baseline of where you started. Taking regular measurements every so often can inspire you to keep working hard as you can see the changes you’ve already made. 

Monitor your progress from your tricep workouts with dumbbells and stay on track with your fitness goals with the help of ZOZOFIT. The ZOZOFIT app takes 3D body scans that allow you to view your current body composition to provide you with data through graphs and other visuals so you can easily see how far you’ve come, using the visual proof of your success to stay motivated.