The 7 Best Dumbbell-Only Triceps Workout

Dumbbell exercises for triceps target the triceps muscles, quite simply !

1-Two-Arms Triceps Extension
2-One-Arm Triceps Extension
3-Seated Triceps Extension
4-Triceps Kickback
5-Bent-Over One-Arm Triceps Extension
6-Lying Triceps Extension
7-Triceps Bench Press

Stand up and hold one dumbbell with both hands behind your head, upper arms pointing straight up.
Raise the dumbbell up by curling your elbows and slowly lower it back after a short pause.
Your upper arms should remain still throughout.


Stand up and hold one dumbbell with one hand behind your head, elbow at a 90 degree angle, upper arm straight up.
Raise the dumbbell with one hand until your arm is close to being fully extended and slowly lower it back after a short pause. Alternate after a set.
Keep your upper arm still throughout.

Sit down and hold one dumbbell with both hands behind your head, elbows at 90 degree angles, upper arms straight up.
Raise the dumbbell with both hands until your arms are close to being fully extended and slowly lower it back after a short pause.
Keep your upper arms still throughout.

Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body.
Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause.
Keep your upper arm still throughout.

Bent-Over One-Arm Triceps Extension

Sit down, crouch forward and hold one dumbbell with one hand, elbow at a 90 degree angle, palm facing your body.
Raise the dumbbell with one hand until your arm is parallel to the ground and slowly lower it back after a short pause. Alternate after a set.
Keep your upper arm still throughout.

Lying Triceps Extension

Lie down on your back on a bench and hold a dumbbell in each hand, palms facing up, upper arms pointing the ceiling.
Raise the dumbbells by extending your elbows and allow them to slowly return after a short pause.
Keep your upper arms still throughout.

Lie down on your back on a bench and hold the dumbbells on your sides just above your chest, palms facing each other.
Push the dumbbells straight up until your arms are close to being fully extended and slowly lower them back after a short pause.
Breathe out when pushing the dumbbells up and breathe out when lowering them back down.

All Exercises 3-4 Sets/ 10-12 Reps/ 1 Min Rest Between Sets !

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