When I first started looking into dumbbell tricep exercises, I thought they’d just be add-ons to my chest or shoulder days. But I was wrong.
Previously, I was pressing hard at the gym—bench, overhead, you name it—but I kept stalling. Consequently, my lockout felt weak, and my arms didn’t have that thick, finished look I wanted.
That’s when I realized I was ignoring the muscle that actually makes up most of the upper arm: the triceps.
The best part? Best of all, I didn’t need a cable machine or fancy attachments. Instead, just a bench, my dumbbells, and a better plan.
So I dug into movements that actually hit all three heads of the triceps—and started doing them with intention.
What I Learned About the Triceps
Initially, I used to think triceps were just one muscle. However, it turns out, they’ve got three heads—the long head, lateral head, and medial head.
Most guys (me included) hammer the same few movements and end up missing at least one of those heads. That’s probably why progress slows down.
Once I started paying attention to how each exercise hit a different part of the triceps, things changed fast.
And since I was using dumbbells, I had more freedom to adjust angles, grips, and tempo. Therefore, that gave me better range and more control—without needing machines or a cable setup.
Undoubtedly, that shift made all the difference.
Dumbbell Tricep Exercises That Actually Delivered
Once I understood how the triceps worked, I stopped wasting time on random stuff and started focusing on moves that actually hit all three heads. These six dumbbell tricep exercises became my go-to, both for growth and strength. Overall, I kept things simple—no machines, no cables—just a pair of dumbbells and solid form.
- Dumbbell JM Press
- Dumbbell Tate Press
- Dumbbell Overhead Triceps Extension
- Triceps Push-Up (with Dumbbells)
- Dumbbell Triceps Kickback
- Skull Crusher (with Dumbbells)
Dumbbell JM Press
What it hits: Long head of the triceps. It blends pressing with extension—perfect for overload.
How to do it:
- Lie on a flat bench with dumbbells in hand.
- Start with arms extended above your chest.
- Bend your elbows and lower the dumbbells toward your shoulders (not your face).
- Keep elbows tucked and stop halfway down, then press back up.
Dumbbell Tate Press
What it hits: Lateral head. Great for building thickness and lockout strength.
How to do it:
- Lie on a bench holding dumbbells above your chest.
- Flare elbows out wide.
- Lower the dumbbells inward toward your chest.
- Press them back up in the same path.
Dumbbell Overhead Triceps Extension
What it hits: Long head. Best for getting that deep stretch and full contraction.
How to do it:
- Sit or stand with one dumbbell held overhead using both hands.
- Keep elbows close to your head.
- Lower the dumbbell behind your head slowly.
- Extend arms to press it back up.
Triceps Push-Up (with Dumbbells)
What it hits: Medial head and overall triceps. Good bodyweight burnout finisher.
How to do it:
- Place dumbbells on the floor shoulder-width apart and grip them like handles.
- Get into a plank with arms locked out.
- Lower your chest by bending elbows close to your sides.
- Push back up, keeping your core tight.
Dumbbell Triceps Kickback
What it hits: Lateral and medial heads. Perfect for isolation and control.
How to do it:
- Hold dumbbells and hinge at the hips with a flat back.
- Keep elbows tight to your body and bent at 90 degrees.
- Extend your arms straight back.
- Pause and squeeze at the top, then return to start.
Skull Crusher (with Dumbbells)
What it hits: All three tricep heads, especially long and lateral. Safer than using a bar.
How to do it:
- Lie on a flat bench with dumbbells above your chest.
- Bend elbows and lower dumbbells beside your head.
- Keep upper arms still.
- Extend elbows and press the weights back up.
How I Fit These Into My Gym Routine
I run triceps twice a week—once after my push day, and again on an arms-focused day. Here’s what that looks like:
- Day 1 (Push Day Triceps Finisher):
- Dumbbell JM Press – 3 sets of 10–12
- Triceps Push-Up (w/ Dumbbells) – 3 sets to failure
- Dumbbell Kickback – 3 sets of 15
- Day 2 (Arms Day Focus):
- Overhead Triceps Extension – 3 sets of 12–15
- Tate Press – 3 sets of 10–12
- Skull Crusher – 3 sets of 10
I keep rest times short—about 45 seconds—to stay in the zone. Every set, I try to feel the tension and control the weight through the whole range. Surely, that’s what made the difference for me. No more just going through the motions—this routine actually worked.
I didn’t need a cable stack or fancy machines to grow my triceps. Honestly, just a pair of dumbbells and some focused effort did more than I expected. These dumbbell tricep exercises helped me lock out heavier presses, added size to my arms, and gave me way more control during my push workouts.
If you’re training with limited equipment—like I was—these moves are solid. They’re simple, they work, and they don’t wreck your joints if you stick to clean form. Try adding one or two to your next push or arm day. You’ll feel the burn fast—and the gains will follow.
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