Dumbbell Tricep Extension: Bigger Arms with Simple Dumbbells

Why Train Dumbbell Tricep Extensions?

Benefits of dumbbell tricep extensions vs barbell or cable work

If you want arms that fill out your sleeves, dumbbell tricep extensions are a no-brainer. Unlike barbell or cable work, they allow each arm to work independently, which keeps your stronger side from doing all the heavy lifting. They also give you a fuller stretch, leading to serious growth.

Dumbbell overhead triceps extension vs lying tricep extension

The overhead dumbbell tricep extension stretches the long head of your triceps, making your arms look thicker from every angle. Lying extensions—better known as skull crushers—keep your form stricter and emphasize controlled strength. The smart move? Use both in your triceps workout for complete development.

Standing vs seated tricep extension — which is more effective?

Standing extensions fire up your core while hammering your triceps. Seated tricep presses take balance out of the equation, letting you focus on heavier weight and maximum tension. Each version has its perks, so alternating between them keeps your training fresh and effective.

Why dumbbell tricep workouts are ideal for home and gym

Here’s the beauty of tricep training with dumbbells—you don’t need a fancy setup. With a pair of best-selling dumbbells from Troy, York, VTX, or Pro Style, you can crush these moves at the gym or in your living room. They’re portable, effective, and built for serious results.

Anatomy — What Muscles Do Dumbbell Tricep Extensions Work?

Long head of the triceps — overhead extensions for maximum stretch

This is the big one. The long head of your triceps gets hit hardest when you do overhead dumbbell tricep extensions. Stretching it properly adds that much-wanted size and shape to the back of your arms.

Lateral & medial heads — targeted with close grip dumbbell presses

Close grip dumbbell bench presses and floor presses light up the lateral and medial heads. These muscles give your arms width and definition, balancing out the long head for a fuller look.

Stabilizers — shoulders, chest, and forearms in tricep training

Don’t be fooled—extensions aren’t just about your arms. Your shoulders, chest, and even grip strength get recruited to keep the dumbbells steady. That’s why they’re a sneaky way to build overall upper body strength.

What do overhead tricep extensions work? (short answer explained)

Quick answer: overhead tricep extensions mainly target the long head, while still recruiting the lateral and medial heads. In one move, you get size, stretch, and power.

Core Dumbbell Tricep Extension Variations

Overhead dumbbell tricep extension (two-arm)

The bread and butter of tricep training. Hold a dumbbell overhead with both hands, lower it behind your head, then extend back up. Simple, effective, and perfect for building mass.

One-arm dumbbell tricep extension / single arm tricep extension

Got one arm lagging? This fixes it. Working one side at a time keeps things balanced and helps spot weaknesses.

Seated tricep press / seated overhead dumbbell extension

This version cuts out momentum and makes you focus on raw strength. If you want to overload your triceps safely, seated is the way to go.

Lying dumbbell tricep extension (skull crushers)

The classic mass-builder. Lying flat on a bench, lower the dumbbells toward your forehead, then extend powerfully. Keep it slow and controlled—you’ll thank yourself later.

Close-grip dumbbell bench press & floor press for triceps

More of a press than an extension, but your triceps will feel the burn. Great as an accessory exercise to round out your tricep workout.

Dumbbell kickbacks as an isolation extension variation

Small movement, big payoff. Kickbacks are best at the end of a workout to squeeze every ounce of juice out of your triceps.

Advanced & Specialty Tricep Extension Variations

Rolling tricep extension for strength & control

A hybrid between an extension and a press. It keeps tension on your triceps longer and builds strength where you normally struggle.

Cross-face tricep extension

This variation shifts the dumbbell across your body, targeting the triceps from a unique angle. It feels awkward at first but pays off in results.

Dumbbell Tate press for powerlifters

If you’re into heavy bench pressing, the Tate press is your friend. It builds raw tricep strength that carries over to pressing power.

Incline dumbbell overhead extension

By lying on an incline, you change the angle of the stretch on your triceps. It hits the long head differently and keeps your progress moving.

Laying single dumbbell crush extension

Holding one dumbbell with both hands, you’ll feel a deep stretch while maintaining better control. A great option if you’re new or want to push heavier.

Hybrid tricep finishers — extensions + presses

Why choose one? Mixing extensions with presses in the same set is a brutal but effective finisher.

How to Do Dumbbell Tricep Extensions Correctly

Step-by-step guide for overhead, lying & rolling extensions

Start light, especially if you’re new. Lower the dumbbell behind your head or toward your forehead with control. Then extend fully without locking out too hard.

Dumbbell positioning — grip, range of motion & elbow control

Keep elbows tucked close and grip steady. Don’t cut the range short—get the stretch, then power up. That’s how you unlock growth.

Breathing, bracing & tempo for growth

Inhale on the way down, exhale on the push. Slow it down for more muscle activation. Fast, sloppy reps don’t count here.

Common mistakes (flaring elbows, cutting range, bad posture)

The biggest offenders: going too heavy, elbows flaring wide, or arching your back. If you want real results, keep your form strict.

Sample Dumbbell Tricep Workouts

Beginner tricep workout — overhead + lying extensions

• Overhead dumbbell tricep extension: 3x10

• Lying dumbbell tricep extension: 3x12

Intermediate routine — rolling, Tate press, close-grip floor press

• Rolling tricep extension: 3x10

• Dumbbell Tate press: 3x8

• Close grip dumbbell floor press: 3x12

Advanced tricep circuit — skull crushers, kickbacks, hybrid combos

Perform back-to-back:

• Skull crushers: 12 reps

• Dumbbell kickbacks: 15 reps

• Hybrid extension + press: 10 reps

Push day tricep finisher with dumbbell extensions

End your push workout with seated tricep press dropsets. Start heavy, drop weight, and burn out until failure.

Dumbbells & Equipment by Brand

Dumbbell options — Troy urethane dumbbells, Troy rubber dumbbells, Troy pro style dumbbells, York cast iron, VTX, TAG Fitness, Intek, TKO, BodyKore, neoprene, vinyl, rubber hex, hex

From commercial-grade Troy urethane to York cast iron adjustable dumbbells, every brand offers reliable options for tricep training.

Why grip comfort & balance matter for tricep training

An unbalanced dumbbell throws off your form. Choose dumbbells with a secure grip so you can focus on your arms, not your hands slipping.

Best-selling dumbbells (5–150 lbs) for tricep extensions

Our best-selling dumbbells include Troy rubber, York cast iron, Pro Style, and VTX dumbbells. They’re built to handle everything from beginner sets to serious lifters.

Price, Value & Promotions

Dumbbell tricep extensions vs cable machines — which is more cost-effective?

Cables are great, but they’re bulky and pricey. Dumbbells give you the same results for a fraction of the cost—and they last a lifetime.

Bulk discounts & custom pricing for tricep training dumbbells

If you’re building a home gym or buying in bulk, we’ll hook you up with custom deals.

Weekly 5% promos on best-selling dumbbells

Every week, you can grab 5% off our best-selling dumbbells with rotating discount codes. Combine that with bulk pricing for maximum savings.

Final Takeaway — Best Dumbbell Tricep Extension Variations

Overhead, lying, seated, Tate press, rolling, cross-face, and kickbacks all deserve a spot in your training.
Dumbbell tricep extensions are simple, effective, and perfect for building bigger, stronger arms.
And don’t forget—our best-selling dumbbells from Troy, York, VTX, and Pro Style (5–150 lbs) are always in stock and available with bulk discounts.