6 Best Triceps Exercises with Dumbbells

Triceps exercises with dumbbells are honestly the easiest way to get better arms.

You don’t need a gym. Or big machines. Just two dumbbells. A little space. That’s it. I’ve done them in my living room. Once even in the kitchen, waiting for water to boil.

And the results? You feel it. Your arms look tighter. Shirts fit better. Friends start asking if you’ve been working out.

It’s simple stuff. Quick. Kinda fun too. You just need to know what to do, how to do it, and how to put it all together.

Let’s start with the basics — what you need before we even touch the first rep.

What Are The Triceps Muscles?

The triceps muscles sit right at the back of your upper arm. Every time you push, press, or straighten your arm — they’re doing the work. And here’s the thing: they make up most of your upper arm size. So if you want stronger, better-looking arms, training triceps is non-negotiable.

• Three Parts
  Long head, lateral head, medial head. Three “heads,” one muscle. They work together like a team.
  
• Main Function
  Straighten your arm. Push open a door. Do a push-up. Press dumbbells overhead.
  
• Why They Matter
  About two-thirds of your upper arm size comes from triceps — not biceps.
  
• Everyday Use
  Lifting groceries, pushing yourself up from a chair, closing the car trunk — all triceps.

Best Triceps Exercises with Dumbbells

The best triceps exercises with dumbbells are simple, quick to learn, and hit your arms from every angle. You don’t need fancy machines or a full rack of weights. Just a pair of dumbbells and a bit of space. 

These six moves are all you need for stronger, better-looking triceps.

Close-Grip Dumbbell Bench Press

Works your triceps harder than a regular bench press, and you can feel the push from the very first rep. Perfect when you want power without wrecking your shoulders.

• Lie on a bench or the floor, dumbbells over your chest.
  
• Palms face each other, dumbbells close together.
  
• Lower slowly to your chest, elbows tucked in.
  
• Push back up until arms are straight.
  

💡 Go slow on the way down — that’s where the muscle works the most.

Overhead Dumbbell Triceps Extension

Gives your triceps that deep stretch you don’t get from most moves. You’ll feel a big squeeze at the top, like locking in the shape.

• Hold one dumbbell with both hands above your head.
  
• Bend elbows, lower the weight behind your head.
  
• Push back up until arms are straight.
  

💡 Don’t rush — control the weight so it doesn’t bump your head.

Close-Grip Dumbbell Floor Press

Same power as the bench press but easier on the shoulders. Great when you’re training at home without a bench.

• Lie on the floor, dumbbells over your chest.
  
• Keep them close, palms facing in.
  
• Lower until elbows touch the floor.
  
• Press back up.
  

💡 The floor stops you going too low — shoulder-friendly.

Close Grip Push-Up on Single Dumbbell

No bench? No problem. This one makes push-ups hit your triceps way harder than usual.

• Place one dumbbell on the floor, grip it with both hands.
  
• Get into a push-up position.
  
• Lower your chest to the dumbbell.
  
• Push back up.
  

💡 Keep your body straight — no hips dropping.

Dumbbell Skull Crushers

Name sounds scary, but it’s all about control. One of the best moves for isolating your triceps.

• Lie on a bench or the floor, dumbbells over your chest.
  
• Bend elbows, lower the weights toward your head.
  
• Push back up until arms are straight.
  

💡 Keep elbows in so it’s all triceps — no swinging.

Dumbbell Kickbacks

Small move, big payoff. Great for ending a workout and chasing that arm pump.

• Hold a dumbbell in each hand, bend forward slightly.
  
• Keep elbows close to your sides.
  
• Push weights back until arms are straight.
  

💡 Light weight works better here — control beats heavy.

Sample Dumbbell Triceps Workout Plan

A sample dumbbell triceps workout plan? Honestly, it’s easier than people make it sound. You don’t need some long, complicated routine. Just a few solid moves, the right weight, and a bit of consistency.

Here’s a simple plan using the dumbbell exercises.

Beginner Plan (2× per week)

Intermediate Plan (3× per week)

💡 Pick a weight that makes the last two reps tough, but not ugly. And that little shake in your arms after the last set? That’s your triceps saying “good job.”

Triceps exercises with dumbbells aren’t complicated — and that’s the beauty of it. A few moves. A couple of dumbbells. Some space. That’s all you need to build stronger, better-looking arms.

Stick with it for a few weeks and you’ll see it. The shape. The strength. The way your sleeves fit a little better.

So grab your dumbbells, pick a plan, and start today. Your triceps will thank you.

Alex Carter

Hi, I’m Alex Carter, part of the editorial team at Leadman Fitness. We specialize in crafting premium custom racks, cable machines, functional trainers, and strength accessories for home and commercial gyms. With a background in competitive powerlifting and gym design consulting, I’ve spent years testing gear under heavy loads and optimizing layouts for efficiency.
I focus on translating real-world user frustrations—like space limitations, budget constraints, or durability needs—into actionable solutions. By collaborating directly with our engineers and facility owners, I ensure our custom equipment evolves to solve the unspoken challenges lifters face daily. What I share isn’t textbook advice; it’s battle-tested insight from racks I’ve welded, cables I’ve replaced, and gym floors I’ve trained on.