Tricep workouts with dumbbells are simple, but powerful. I used to think I needed cables or machines to grow my arms. Not true. Dumbbells gave me full control. No setup, no waiting. Just grab and go. I trained at home, in small gyms, even outside. My triceps still burned. And they grew. In this guide, I’ll show you the best dumbbell moves to hit your triceps hard—anytime, anywhere.
Top Tricep Workouts with Dumbbells You Need to Try
Tricep workouts with dumbbells made a big difference for me. No machines, no cables—just dumbbells. Easy to set up, but tough on the arms. These moves hit hard and deliver real results.
Overhead Extension
Why it works: Stretches and hits the long head hard. Great for full-range work.
How to do it:
- Hold one dumbbell with both hands, arms extended overhead
- Lower the dumbbell behind your head, elbows close to ears
- Stop when you feel a deep stretch, then press back up
- Keep your core tight and avoid flaring the elbows
Tricep Kickbacks
Why it works: Burns the triceps at peak contraction. Great finisher.
How to do it:
- Hinge at the hips, keep your back flat
- Hold a dumbbell in one hand, upper arm parallel to your torso
- Extend your arm straight back until fully extended
- Squeeze your tricep, then return with control
Skull Crushers
Why it works: Constant tension. Trains all heads of the triceps.
How to do it:
- Lie on a flat bench, dumbbells above your chest
- Lower the weights slowly toward your forehead
- Keep your elbows in place—don’t let them drift
- Press the weights back up without locking your elbows
Close-Grip Press
Why it works: Combines chest and triceps. Heavy and effective.
How to do it:
- Lie on a bench holding dumbbells together above your chest
- Keep elbows tucked in close to your sides
- Lower the weights down slowly
- Press them back up in a straight line
Dumbbell Floor Press (Tricep Focus)
Why it works: Takes legs and chest out. Pure tricep tension.
How to do it:
- Lie flat on the floor with dumbbells in hand
- Start with elbows resting lightly on the floor
- Press the dumbbells straight up
- Lower slowly until elbows tap the ground, then repeat
Dumbbell Tricep Workout Plan You Can Follow
You can follow this plan as it is. It only requires a pair of dumbbells. The structure is simple, and the exercises target all parts of the triceps effectively.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Extension | 3 | 10–12 | 60 sec |
| Skull Crushers | 3 | 8–10 | 60 sec |
| Close-Grip Press | 3 | 10 | 60 sec |
| Tricep Kickbacks | 3 | 12–15 | 45 sec |
| Dumbbell Floor Press | 2 | 15+ | 30 sec |
Tricep workouts with dumbbells don’t need to be complicated. Stick to these basics, stay consistent, and your arms will grow—no machines required, just solid effort.
I’m Riley Williams, an editor for Leadman Fitness where we engineer bespoke strength equipment tailored to unique training goals. My expertise lies in home gym solutions, mobility tools, and injury-prevention gear, shaped by 8 years as a strength coach and rehab specialist. I know how subtle design flaws—a knurling pattern that blisters hands or a bolt that loosens mid-session—can derail progress.
I bridge the gap between our production team and everyday athletes: surveying garage gym owners, analyzing wear patterns on returned gear, and pressure-testing prototypes with physical therapists. My content cuts through marketing hype, focusing on practical fixes—whether you’re retrofitting a basement gym or sourcing commercial equipment that survives 24/7 use. If it’s in our catalog, I’ve stress-tested it myself.