10 BEST TRICEP DUMBBELL WORKOUTS TO BUILD STRENGTH

Looking to sculpt your arms and unlock serious upper-body power? Dumbbells are a lifter’s best friend when it comes to tricep workouts. Whether you’re lifting heavy in the gym or pushing through a quick session at home, the right tricep dumbbell workouts can help you build strength, improve definition and break through plateaus. This guide will walk you through the best tricep dumbbell workout moves, proper form cues and level-appropriate variations so you can train smarter and see results.

WHY CHOOSE DUMBBELL EXERCISES FOR YOUR TRICEP?

When building strong, defined tricep, dumbbells are versatile, joint-friendly and incredibly effective.

Whether you’re lifting at EōS or at home, they’re a simple, effective option for building serious arm strength, no machines needed. Here’s why they should be a staple in your tricep workout gym plan:

• Versatility for different fitness levels: From beginners to advanced lifters, dumbbells meet you where you are. You can easily increase or decrease the weight to match your fitness level, which means your workout grows with you. At EōS, you’ll find dumbbells ranging from light starter weights to 150 lbs. There’s always an option to challenge your tricep without overloading your joints.
• Isolation and targeted muscle growth: The freedom of movement with dumbbells lets you lock in on your tricep without letting your shoulders or chest take over. More isolation means more muscle fibers activated, leading to faster strength and definition gains.
• Natural Range of Motion: Machines lock you into one path, while dumbbells move with your body. This reduces joint strain, allows a more comfortable lift and lets you adjust mid-rep for your natural movement patterns.
• Anywhere, Anytime Training: Dumbbells are easy to use whether you’re in the EōS free weight area, a G-Fit session or working out at home. They’re quick to grab, simple to store and perfect for time-saving supersets.

HOW TO DO TRICEP WORKOUT WITH DUMBBELLS: FORM TIPS

Strong tricep start with smart form. Focusing on posture, range of motion and control ensures your tricep, not your other muscles, do the work. Use these tips to get the most out of each tricep dumbbell move while avoiding injury:

• Proper grip and wrist alignment: Hold the dumbbell firmly but without over-squeezing. This reduces unnecessary stress on your joints and channels the work into your tricep instead of your wrists.
• Control your movements: Move the dumbbell through its range slowly, especially during the lowering phase. A 2–3 second descent keeps your muscles under tension longer, stimulating more growth and preventing momentum from “cheating” the rep.
• Breathe right: Inhale during the lowering phase to keep your body stable, then exhale forcefully as you press or extend the weight, straightening out your elbow. Proper breathing powers your lift, helps maintain core stability and protects your lower back.
• Avoid common mistakes: Keep your elbows close to your head or torso (depending on the move) to isolate the tricep. Letting them flare out shifts the load to your shoulders and reduces tricep activation.

10 BEST TRICEP DUMBBELL WORKOUT EXERCISES

These dumbbell-based tricep moves deliver serious strength and definition. They’re accessible, space-friendly and easy to progress, so you can lift smarter no matter your experience level or where you train.

#1: Dumbbell Overhead Tricep Extension

This classic move effectively isolates your tricep, ensuring maximum muscle activation and strength gains.

How to perform:

1. Set Your Stance: Stand tall, feet shoulder-width apart, core engaged
2. Grip the Dumbbell: Hold with both hands, palms against the inside of the top plate or on the handle
3. Raise Overhead: Extend arms fully so the dumbbell is above your head
4. Lower in Control: Keep elbows close and in line with your shoulders, lower the dumbbell behind your head in an arc until you feel a tricep stretch
5. Press Up: Return to start position without fully locking elbows

Variations:

• Seated Position: Helps reduce lower body involvement and stabilize your core
• Single-Arm Work: Use one arm at a time for unilateral strength or alternate arms to improve balance and focus.

Recommended routine:

• Sets/Reps: 3–4 sets of 10–12 reps
• Rest: 45–60 seconds between sets

#2: Tricep Dumbbell Kickbacks

Perfect for defining and sculpting the back of your arms, kickbacks are simple yet highly effective.

How to perform:

1. Hinge Forward at The Hips: Hold a dumbbell in each hand, hinge forward at the hips until your torso is almost parallel to the ground
2. Elbows Locked In: Keep elbows bent at 90° and tucked close to your sides
3. Extend Back: Straighten your arms, extending them back, squeezing your tricep at the top
4. Return Slowly: Bend elbows back to the starting position in control

Variations: Perform one arm at a time for single arm focus or add a twist at the end of the movement to engage all tricep heads.

• Single-Arm Focus: Perform one arm at a time for concentrated work
• Twist Finish: Add a slight wrist twist at the top to engage all tricep heads

Recommended routine:

• Sets/Reps: 3 sets of 12–15 reps
• Rest: 30–45 seconds

#3: Dumbbell Skull Crushers

Skull crushers target your tricep directly, offering an excellent mix of safety and effectiveness.

How to perform:

1. Set Up: Hold a dumbbell in each hand above your chest, palms facing each other
2. Elbows Steady: Keep upper arms still and bend elbows to lower the dumbbells toward your forehead
3. Stop Short: Pause before weights touch
4. Press Up: Return to starting position, squeezing tricep at the top

Variations:

• Single Dumbbell Hold: Use a single dumbbell with both hands for more control
• Incline Position: Switch to an incline bench to change the angle
• Neutral Grip: Reduce elbow stress by keeping palms facing each other

Recommended sets and reps:

• Sets/Reps: 3–4 sets of 8–10 reps
• Rest: 60 seconds

#4: Dumbbell Floor Press

This versatile exercise builds strength and stability while reducing stress on your shoulders.

How to perform:

1. Set Up: Lie flat on the floor with knees bent, feet planted
2. Grip Dumbbells: Hold above your chest with elbows bent at 90°
3. Press Up: Extend arms until straight
4. Lower Gently: Bring elbows down until they lightly touch the floor

Variations: Single-arm press to work on imbalances or alternate arms to keep tension on the core.

• Single-Arm Press: Correct imbalances by working one side at a time
• Alternating Press: Switch arms to keep core activated

Recommended sets and reps: 3 sets of 8–10 reps, resting 45–60 seconds.

• Sets/Reps: 3 sets of 8–10 reps
• Rest: 45–60 seconds

#5: Tate Press

This unique exercise provides comprehensive activation across all parts of your tricep.

How to perform: Lie on a bench holding a dumbbell in each hand above your chest with your arms straight and your palms facing forward. Lower the dumbbells toward your chest by bending your elbows outward (at a 45 degree angle). Keep the movement slow and controlled, then press back to the start.

• Start Position: Lie on a bench with dumbbells above your chest, palms forward
• Lower Outward: Bend elbows outward (at a 45-degree angle) to bring dumbbells toward your chest
• Controlled Press: Return to the starting position slowly

Variations:

• Lighter Weight, Higher Reps: Focus on endurance and muscle definition

Recommended sets and reps:

• Sets/Reps: 3–4 sets of 10–12 reps
• Rest: 45 seconds

#6: Dumbbell Tricep Push-up

Boost your tricep and overall upper body strength with this powerful push-up variation.

How to perform: Place two dumbbells shoulder-width apart on the floor. Grip the handles and position your body in a high plank. Lower yourself slowly, keeping elbows tucked tight to your sides, then push back up to full extension.

• Set Up: Place two dumbbells shoulder-width apart on the floor
• High Plank: Grip the handles and position your body in a high plank
• Lower: Keep your elbows tucked close as you descend
• Push Back Up: Fully extend your arms to push back up

Variations:

• Knee Support: Drop to knees for beginner-friendly option
• Feet Elevated: Add difficulty and increase load on tricep

Recommended sets and reps:

• Sets/Reps: 3 sets of 8–12 reps
• Rest: 45 seconds

#7: Dumbbell Close Grip Press

Specifically designed to target the tricep, this move helps you build strength efficiently.

How to perform:

1. Lie on Bench: Hold dumbbells together above your chest, palms facing each other
2. Lower: Bring weights toward your chest with elbows tucked
3. Press Up: Return to start in a straight line

Variations:

• Floor Press: Protect your shoulders with a limited range
• Incline Press: Adjust the angle to change muscle emphasis

Recommended sets and reps:

• Sets/Reps: 3–4 sets of 8–10 reps
• Rest: 60 seconds

#8: Lying Dumbbell Tricep Extension

This exercise isolates your tricep, enhancing definition and muscle growth.

How to perform:

• Lie on Bench: Lie flat on a bench with a dumbbell in each hand, arms extended above your chest.
• Lower: Bend elbows to bring dumbbells toward your forehead
• Extend: Return to start without locking elbows completely

Variations:

• Single Dumbbell Hold: Use both hands to hold one weight
• Incline Variation: Slight incline shifts emphasis to different tricep fibers

Recommended sets and reps:

• Sets/Reps: 3 sets of 10–12 reps
• Rest: 45 seconds

#9: Dumbbell Crossbody Extension

A highly effective isolation exercise, perfect for emphasizing tricep growth from different angles.

How to perform:

1. Start Position: Hold the dumbbell above the same-side shoulder
2. Lower Diagonally (Bend at the Elbow): Slowly bend your elbow to lower the dumbbell across your body toward the opposite side of your chest, keeping your upper arm stable.
3. Return: Raise back to the starting point

Variations:

• Alternating Arms: Switch sides each rep to keep muscles fresh
• Seated Position: Increases stability for heavier loads

Recommended sets and reps:

• Sets/Reps: 3 sets of 12–15 reps per arm
• Rest: 30–45 seconds

#10: Incline Dumbbell Tricep Extension

Increase your tricep strength and definition with this incline bench variation that challenges stability.

How to perform:

1. Set Bench: Adjust to 30–45° incline
2. Hold Dumbbells: Hold a dumbbell in each hand with your arms extended above your head
3. Lower: Keeping your elbows close to your head, lower the dumbbells behind you
4. Extend: Return to start

Variations:

• Single Dumbbell Hold: Use both hands to manage one weight
• Neutral Grip: Reduce elbow stress with palms facing each other

Recommended sets and reps:

• Sets/Reps: 3–4 sets of 8–10 reps
• Rest: 45–60 seconds

Want to keep building your arm day arsenal? Head over to 10 Upper Body Free Weight Exercises You Need to Add to Arm Day for even more moves that pair perfectly with your tricep training.

TRICEP WORKOUT PROGRAM: BEGINNER TO ADVANCED

Structuring your workout is key, whether you’re just starting or ready to level up your lifts. These sample programs show how to use the exercises above to match your fitness level and push toward new fitness goals.

• Beginner routine example: 3 sets of 10–12 reps of kickbacks, close grip presses and overhead extensions
• Intermediate progression: Add skull crushers and dumbbell floor presses with progressive overload
• Advanced supersets and intensity boosters: Combine Tate presses with incline extensions or superset push-ups with crossbody extensions

If you want guidance on how to fit these tricep moves into your weekly training, check out our structured and efficient 4-Day Workout Splits for a balanced plan that hits every muscle group.

HOW TO WORK OUT TRICEP EFFECTIVELY AT HOME

No gym? No problem. You only need a pair of dumbbells and a little floor space to build strong, defined arms. Here’s how to get the most out of at-home training while staying consistent.

• Space and equipment setup: Clear a safe area with room to move and a mat or bench
• Home-friendly routine with dumbbells: Rotate overhead extensions, skull crushers and push-ups
• Tips to maintain workout consistency: Set a weekly schedule, track reps and celebrate small wins

CONCLUSION: STRENGTHEN YOUR TRICEP WITH EōS FITNESS

Both beginners and seasoned lifters can use these targeted dumbbell exercises to boost arm strength and definition. EōS Fitness provides the perfect environment and equipment to elevate your workouts. Ready to see results? Claim your Complimentary 7-Day Free Trial today and start building stronger, more defined tricep!