Tricep Dumbbell Workouts: Best Exercises for Bigger, Stronger Arms

Want bigger arms? Here’s the short answer: focus on Tricep Dumbbell Workouts. Dumbbells hit all three tricep heads, build strength, and can be done anywhere. With our best-selling dumbbells (5–150 lbs), you’ll boost size, definition, and power—keep reading to find the best moves and routines.

Why Train Triceps with Dumbbells?

Why triceps make up most of your arm size

If you want bigger arms, you can’t ignore the triceps. They make up nearly two-thirds of your upper arm, giving that strong, filled-out look. Focusing only on biceps is like polishing the hood of a car while leaving the rest dirty—it just doesn’t work.

Benefits of dumbbells vs machines for triceps

Machines lock you into stiff, repetitive motions. Dumbbells let you move naturally, rotate your wrists, and protect your joints. That freedom makes tricep workouts with dumbbells safer and more effective than relying on machines alone.

At-home convenience with dumbbell tricep workouts

A pair of dumbbells is all you need to build serious tricep strength. No gym, no waiting for machines, no excuses. With at home tricep workouts with dumbbells, you can get results in your living room.

Tricep Anatomy & What They Do

Long head — overhead extensions and stability

This is the biggest section of the triceps. It shines in moves like the overhead triceps extension, giving your arms that thick, powerful look.

Lateral head — arm definition and pressing strength

The lateral head is the “horseshoe” shape that shows when you flex. Pressing moves bring it to life, especially close-grip presses and dumbbell bench presses.

Medial head — engaged in all dumbbell extensions

This head might not be flashy, but it’s always working. From skull crushers to kickbacks, the medial head helps stabilize and support the other two.

Core Dumbbell Tricep Exercises

Overhead triceps extension (seated, standing, one-arm, two-arm)

Few moves stretch the triceps like this one. Stand tall or sit upright, keep your elbows tucked, and press the dumbbell overhead. It’s a staple in any tricep dumbbell workout.

Dumbbell skull crusher / lying dumbbell extension

Lay back, bring the dumbbells toward your forehead, and press them up again. Don’t let the name scare you—it’s one of the best moves for raw tricep size.

Dumbbell tricep kickbacks (bent-over, one-arm, alternating)

Kickbacks might look simple, but they burn. Extend your arm straight behind you and squeeze—perfect for carving definition in your triceps.

Close-grip dumbbell press and dumbbell bench press with neutral grip

Hold dumbbells close together and press. The chest gets some work, but the triceps do the heavy lifting here.

Seated dumbbell tricep extension / tricep press

This variation locks your form in place. Great for beginners, and still brutal for advanced lifters with heavier dumbbells.

Advanced Dumbbell Tricep Variations

Tate press for triceps thickness

It feels awkward at first, but once you master it, the Tate press is a tricep killer. Lower the dumbbells toward your chest with elbows wide, then press back up.

Incline dumbbell tricep extension

Change the angle, change the tension. Incline extensions stretch the long head differently, helping break plateaus.

Lying pronated dumbbell extension

Flip your grip for a new challenge. This variation works forearms and triceps together.

Alternating lying dumbbell extension

One arm works while the other rests. Great for evening out strength imbalances.

Dumbbell pullover as chest + triceps accessory

Traditionally a chest move, but the triceps play a huge role. A perfect accessory exercise at the end of your workout.

Sample Dumbbell Tricep Workouts

Beginner plan — extensions, kickbacks, close-grip press

Stick to basics. Choose 3–4 moves, focus on perfect form, and build a foundation.

Intermediate routine — skull crushers, Tate press, overhead work

Add variety and volume. Push a little heavier, challenge your form, and focus on steady progression.

Advanced program — supersets, incline extensions, high-rep kickbacks

Now it’s about intensity. Supersets and drop sets create the pump that drives growth.

Form Tips & Safety Cues

How to workout triceps with dumbbells safely

Start light. Nail your form first before going heavy. Triceps respond best to strict, controlled reps.

Elbow positioning — keep them tucked, avoid flaring

Flared elbows take stress off your triceps and strain your shoulders. Keep them close to your head.

Common mistakes in extensions and kickbacks

Swinging weights, rushing reps, and lifting too heavy are the top culprits. Slow it down and control every inch.

Best rep ranges for size vs definition

For size, work in the 8–12 rep range. For definition, push 12–15 reps with lighter weights.

Dumbbells & Equipment Options

Dumbbells — 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 light neoprene dumbbells to heavy Troy pro style dumbbells, there’s an option for every lifter.

Why quality dumbbells make tricep work smoother and safer

Cheaper weights can slip or feel unbalanced. Investing in quality brands keeps your training consistent and safe.

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

Our best-selling dumbbells—including Troy urethane, Troy rubber, York cast iron, and VTX—cover everything from light kickbacks to heavy presses.

Price, Value & Promotions

Cost of dumbbell sets vs gym memberships

A dumbbell set is a one-time cost that lasts for years. Compare that to monthly gym fees, and the value is clear.

Bulk discounts and custom pricing for larger orders

Need to outfit a full gym? We offer custom pricing and bulk deals that save you more the bigger you buy.

Weekly 5% promotions on best-selling dumbbells

Every week we run promos across our dumbbell collection. It’s the easiest way to get pro-level gear for less.

Final Takeaway — Best Tricep Dumbbell Workouts

When it comes to tricep dumbbell workouts, the best results come from combining extensions, kickbacks, presses, and advanced variations. Dumbbells offer freedom, versatility, and the ability to build size without stressing your joints.

And with our best-selling dumbbells—like Troy urethane, Troy rubber, York cast iron, and VTX—available from 5 to 150 lbs, you’ll always have the right weight to crush your tricep training. Add bulk discounts and weekly promos, and your arm-building journey just got easier.