Forget struggling with cables or machines for stubborn triceps growth. Let me tell you straight: a heavy set of dumbbells and knowing exactly how to use them is your fastest ticket to thicker, stronger arms. I’ve built arms on hundreds of clients, and I live by these six no-nonsense tricep workouts with dumbbells: Skull Crushers, Overhead Extensions, Close-Grip Presses, Kickbacks, Dumbbell Dips, and Close-Grip Bench Press variations. Why? Because they ruthlessly isolate that crucial horseshoe muscle on the back of your arm – the triceps – forcing growth you can actually see and feel.
1. Skull Crushers (Lying Triceps Extension)
- How to:
- Grab one dumbbell. Lie flat on a bench, feet planted hard.
- Press the dumbbell straight up over your chest with both hands (palms on the inner plates, fingers laced for grip).
- Lock your elbows – this is your start.
- Execution:
- Keep your upper arms PERPENDICULAR to the floor, elbows slightly tucked.
- Slowly bend ONLY at the elbows. Lower the weight in an arc toward your forehead (don’t touch!).
- Feel that deep triceps stretch? Now explode the weight back up using JUST your triceps.
- Lock out elbows hard at the top. Squeeze your tris for a full second.
This is king for the tricep workouts with dumbbells. That upper arm fullness? This builds it. Your absolute mission: Keep those elbows glued in place. If they start flaring wide, you lose tension and risk your shoulders. Control the descent – make it slow and mean. The burn tells you it’s working.
2. Overhead Dumbbell Triceps Extension
- How to:
- Grab one dumbbell with both hands (same grip as Skull Crushers).
- Sit tall on a bench (back supported) or stand braced, core TIGHT.
- Press the dumbbell straight up overhead. Arms locked out.
- Execution:
- Keep elbows pointing at the CEILING, tucked close to your ears.
- Controlled descent: Lower the dumbbell straight down behind your head. Go deep (comfortably!).
- Pause. Feel the pull deep in your triceps? Drive it back overhead using ONLY triceps power.
- Lock out elbows completely at the top. No half-reps.
Another massive hitter for the long head, giving you that coveted horseshoe shape from the side and back. The killer detail: Those elbows must stay pointing up and stationary. Don’t let them drift forward as you lower. Keep your ribcage down and core tight to protect your lower back, especially standing.
3. Close-Grip Dumbbell Press
- How to:
- Lie on a flat bench. Grab a dumbbell in each hand.
- Press them up, then ROTATE wrists so palms face each other.
- Smash the dumbbells TOGETHER directly above your sternum/upper chest. Elbows slightly tucked.
- Execution:
- Slowly lower the dumbbells straight down, keeping them TOUCHING, to your mid/lower chest.
- Keep elbows tracking BACK, not flaring out. Touch chest lightly.
- Power up: Drive the weights up explosively along the SAME path. FOCUS on triceps locking out.
- Squeeze tris HARD at the top, dumbbells still touching.
This bridges the gap between pressing power and triceps isolation. It builds serious mass and functional strength. Key to unlock it: Maintain that narrow grip path the entire time. The dumbbells should almost be kissing. Feel the tension shift heavily onto your tris as you press up.
4. Dumbbell Triceps Kickback
- How to:
- Grab one dumbbell. Hinge forward at hips (back FLAT, nearly parallel to floor).
- Brace free hand on bench/knee. Keep knees slightly bent.
- Tuck working elbow TIGHT into your ribcage, forearm hanging down (90-degree bend).
- Execution:
- LOCK your upper arm against your body. DO NOT let it move.
- Extend: Straighten your elbow, driving the dumbbell straight BACK until arm is parallel to floor.
- SQUEEZE your triceps HARD at the top. Hold it.
- Controlled return: Slowly bend elbow, lowering weight back to start. NO SWINGING.
Pure isolation for the lateral head, giving you that side-arm thickness. The make-or-break: Your upper arm cannot move. It’s glued to your side. If it drops or swings, you’re cheating and losing the effect. The movement is small, but the contraction is brutal. Lean forward more than you think to maximize range.
5. Dumbbell Dips (Between Benches)
- How to:
- Set two sturdy benches parallel, ~3-4 feet apart.
- Sit on one edge, hands gripping bench beside hips (fingers forward).
- Place heels FIRMLY on the opposite bench. Lift hips off, slide forward slightly.
- Execution:
- Lower: Bend elbows STRAIGHT BACK (not out!). Keep torso UPRIGHT, close to the bench.
- Go down until upper arms are ~parallel to floor (or shoulder comfort).
- Press: POWERFULLY drive yourself back up using TRICEPS strength. Lock elbows out fully at the top.
- Keep your butt CLOSE to the bench behind you.
A bodyweight classic made harder with elevation, hitting all three triceps heads with bodyweight leverage. Crucial for results: Keep your backside close to the bench behind you. Leaning too far forward turns it into a chest/shoulder move. Elbows go back, not out. Add weight on your lap when bodyweight gets easy.
6. Close-Grip Dumbbell Bench Press (Decline/Incline)
- How to:
- Set bench to slight DECLINE (15-30°) or INCLINE (15-30°).
- Lie down. Grab dumbbells, press them up.
- Rotate wrists, bring dumbbells TOGETHER touching above lower chest (decline) or upper chest (incline). Palms facing.
- Execution:
- Lower: Slowly bring dumbbells straight down TOGETHER, touching chest (decline: lower chest; incline: upper chest).
- Keep elbows slightly tucked, tracking back.
- Press: Drive up EXPLOSIVELY along the same narrow path. Focus on TRICEPS power to lockout.
- Squeeze tris hard at the top, dumbbells glued together.
Shifts tricep workouts with dumbbells emphasis slightly more onto the lateral head and can feel more shoulder-friendly for some. Great for overloading. Places a bit more stretch and emphasis on the long head of the triceps. Hits slightly higher on the chest too. Changing the bench angle provides a slightly different stimulus, helps break plateaus, and keeps your muscles guessing. Remember: Maintain that close grip path! The dumbbells stay tight together.
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.