If you’re looking to shape and tone your triceps, dumbbell exercises are a resourceful and effective way to achieve your fitness goals. Dumbbells allow for a wide range of movements, targeting specific muscles and contributing to the growth and hypertrophy of your triceps.

One simple yet effective exercise is the dumbbell tricep press. By pressing the dumbbells together, you engage and isolate the triceps, building strength and muscle. Another exercise is the dumbbell overhead extension, which targets the triceps by lowering the weights behind your head and then straightening your arms upward.

For a more challenging exercise, try the dumbbell skull crusher. Lying on a bench or on the floor, you lower the weights towards your forehead while keeping your elbows in and then raise them back up. This exercise not only targets the triceps but also engages the shoulders and chest.

If you’re looking to target the lateral head of your triceps, the dumbbell lateral raise is a great choice. With your arms by your sides and palms facing inward, lift the dumbbells out to the side until they are level with your shoulders. This exercise helps to build width and definition in your triceps.

Another exercise that targets the triceps from a different angle is the dumbbell dip. Using two chairs or a dip machine, lower yourself down and then push back up, using your triceps to perform the movement. This exercise also engages your chest and shoulders.

The dumbbell tricep kickback is a popular exercise for targeting the triceps. With a dumbbell in each hand, hinge forward at the waist, keeping your spine straight and core engaged. Straighten your arms backward, squeezing the triceps, before returning to the starting position.

To add variety to your tricep workout, try the dumbbell close-grip bench press. With your hands close together on the barbell, lower the weights to your chest and then press them back up. This exercise targets the triceps, chest, and shoulders.

In summary, dumbbell exercises offer a versatile and effective way to target and tone your triceps. Whether you’re a beginner or advanced lifter, these exercises can be performed with various weights, repetitions, and tempos to suit your fitness level. So grab your dumbbells and get ready to build strong, sculpted arms!

Triceps Kickback

The triceps kickback is a popular exercise for targeting and toning the triceps muscles. This exercise can be performed with a dumbbell or other light weight, making it a perfect option for those with limited access to equipment or who prefer bodyweight movements.

To perform the triceps kickback, follow these steps:

1. Start by standing with your feet hip-width apart and knees slightly bent. Place one hand on a sturdy table or bench for support.
2. Hold a dumbbell in your other hand with an overhand grip.
3. Hinge forward at the waist, keeping your spine neutral and your eyes forward.
4. Bring your upper arm parallel to your torso, keeping your elbow bent at a 90-degree angle. This is your starting position.
5. Extend your forearm backward, squeezing your triceps at the top of the movement. Keep your upper arm stationary throughout the exercise.
6. Pause for a moment and then slowly lower the weight back to the starting position.
7. Complete the desired number of reps on one arm before switching sides.

It is important to use proper form during the triceps kickback to prevent injury and get the most out of the exercise. Keep your back straight, engage your core, and avoid swinging or using momentum to lift the weight. Focus on the contraction of the triceps during the extension phase of the movement.

This exercise can be performed with various types of equipment, including dumbbells, resistance bands, or cable machines. It can also be modified to be performed seated or standing, depending on your preference and fitness level.

When performing triceps kickbacks, it is recommended to start with a light weight and gradually increase the resistance as you become more comfortable and stronger. Aim for 3-4 sets of 8-12 reps to promote muscle growth and strength.

In addition to triceps kickbacks, other tricep-building exercises such as tricep dips, push-ups, and skull crushers can be included in a well-rounded tricep workout. Stretching and proper coordination with other shoulder and arm movements are also critical for preventing injury and maximizing tricep development.

In summary, the triceps kickback is a resourceful exercise for targeting and toning the tricep muscles. It can be performed with minimal equipment and is effective for tricep-building goals. Incorporate this exercise into your workout routine to strengthen and sculpt your triceps for improved arm aesthetics and functional strength.

Close-Grip Bench Press

The Close-Grip Bench Press is a tricep exercise that targets and tones the tricep muscles. It is considered one of the best exercises to work the triceps as it allows for a greater range of motion and isolates the tricep muscles.

To perform the Close-Grip Bench Press, you will need a flat bench or fitness table and dumbbells. Before you begin, choose a weight that you can comfortably lift and hold overhead.

Start by lying flat on the bench, with your feet flat on the floor and your tailbone touching the bench. Grip the dumbbells with your palms facing each other and your hands shoulder-width apart. Raise the dumbbells straight up, with your elbows slightly bent and your arms extended.

Keeping your elbows close to your body, lower the dumbbells down towards your chest, with the dumbbells in line with your ears. Press the dumbbells back up to the starting position, fully extending your arms and pushing the dumbbells together at the top.

It is crucial to keep your elbows tucked in and not let them flare out during the movement. This will help to target the triceps more effectively and prevent shoulder injury.

The Close-Grip Bench Press can also be performed using a kneeling position, with your knees on the bench and your torso leaned forward. This variation provides a greater stretch and allows for a more isolated tricep workout.

When performing the Close-Grip Bench Press, be mindful of your form and technique. Keep your core engaged and your back flat on the bench. Maintain good posture and avoid excessive strain on your neck or lower back.

As with any tricep exercise, it’s important to start with light weights and gradually increase the resistance as your strength improves. This will help to prevent muscle strain and injury.

The Close-Grip Bench Press is an excellent exercise to include in your tricep workout routine. It targets the triceps from different angles and provides a variety of stimuli for muscle growth and development.

Overall, the Close-Grip Bench Press is a beginner-friendly exercise that can be easily incorporated into your tricep training. It is a critical item in any tricep-focused workout program and allows for a resourceful and effective workout.

Skullcrusher

The skullcrusher is a tricep-building exercise that targets and tones the triceps muscle group. It is a variation of the tricep dip exercise and is a resourceful way to complete your tricep workout without the need for a dip station or any other equipment. This exercise can be performed with a barbell, dumbbells, or even using your own body weight at-home.

To perform the skullcrusher exercise, you will need a flat bench or a wide, sturdy table. Start by lying down on the bench with your feet flat on the ground and your knees bent. Hold a dumbbell in each hand, allowing your palms to face inwards towards your head. Extend your arms out in front of you, keeping your elbows close to your body.

Bend your elbows to lower the dumbbells towards the sides of your head, keeping them close to your body. Exhale as you press the dumbbells back up to the starting position, fully extending your arms. Be sure to keep your elbows in line with your shoulders throughout the movement to avoid any strain or injury to your joints.

The skullcrusher exercise primarily targets the triceps brachii muscle, specifically the long head of the triceps. This muscle is responsible for extending the elbow and is often neglected in workout routines. By incorporating skullcrushers into your tricep training, you can help stimulate muscle growth and develop more definition in the back of your arms.

The skullcrusher exercise is considered an intermediate-level movement and can be challenging for beginners. It is important to start with lighter weights and gradually increase the resistance as you become more comfortable with the exercise. It is also crucial to maintain proper form and technique to avoid any unnecessary strain on your muscles or joints.

In addition to its tricep-building benefits, the skullcrusher exercise also allows for variations that target different areas of the triceps muscle. For example, you can perform skullcrushers with a barbell, which allows you to lift heavier weights and engage more muscle fibers. You can also perform skullcrushers using a cable machine, which provides constant tension throughout the movement.

Overall, the skullcrusher exercise is a versatile and effective exercise for targeting and toning the triceps. Whether you’re looking to build size in your triceps or simply add some definition, incorporating skullcrushers into your tricep workout routine is a great idea. Follow proper form and technique, choose the equipment that suits your fitness level, and enjoy the benefits of this tricep-building exercise.

Dumbbell Triceps Extension

The dumbbell triceps extension is a highly effective exercise for building strong and toned triceps. It targets the triceps, a group of muscles located on the back of the upper arm, that are responsible for arm extension and elbow stability.

To perform the dumbbell triceps extension, start by sitting on a bench or chair with a dumbbell in each hand. Hold the dumbbells together with your hands wrapped around the handles. Position your feet firmly on the ground, with your knees bent at a 90-degree angle.

Next, raise the dumbbells overhead, fully extending your arms. Your palms should be facing forward, and your elbows should be in line with your ears. This is your starting position.

Lower the dumbbells behind your head by bending your elbows. Keep your elbows close to your head and your upper arms stationary throughout the movement. Avoid flaring your elbows out to the sides.

Once the dumbbells are lowered, exhale and press them back up to the starting position by fully extending your arms. Squeeze your triceps at the top of the movement to maximize the contraction.

Perform 3 sets of 12-15 repetitions of the dumbbell triceps extension, resting for 60 seconds between sets. This exercise can be incorporated into your tricep-building workouts or used as an isolated movement to specifically target your triceps.

The dumbbell triceps extension offers several benefits, including the prevention of injury by improving elbow stability and coordination. It also allows for a wider range of motion compared to other tricep exercises like skull crushers or cable push-downs.

By working your triceps with various types of exercises, including dumbbell triceps extensions, you can ensure balanced muscle growth and shape. Additionally, the dumbbell triceps extension can be performed at home or in the gym, making it a resourceful exercise that you can do without specialized equipment.

Remember to maintain proper form throughout the exercise. Keep your spine and neck aligned and avoid arching your back. Keep your core engaged and maintain a tight grip on the dumbbells.

When performing the dumbbell triceps extension, focus on a controlled tempo, both when lowering and raising the dumbbells. This will optimize muscle activation and prevent any jerking or swinging motions.

Diamond Push-Up

The diamond push-up is a triceps exercise that targets the lateral head of the muscle, which is responsible for the shape and size of your triceps. It is one of the best at-home exercises you can perform without any equipment other than your own body weight.

To perform the diamond push-up, start in a push-up position with your hands close together, forming a diamond shape with your index fingers and thumbs. Your hands should be directly underneath your chest, with your fingers pointing forward.

Lower yourself down by bending your elbows and squeezing your triceps. Your elbows should be flaring out to the sides for this exercise. Make sure to keep your body in a straight line from your head to your heels, and don’t allow your spine to sag or your lower back to dip.

As you push back up, focus on pressing through your triceps and lifting your body back to the starting position. Keep your core engaged and your shoulders away from your ears.

Complete 2-4 sets of 10-15 repetitions of diamond push-ups to effectively work your triceps. You can also add this exercise into your triceps workout routine by using it as a variation of the traditional push-up or incorporating it into a superset with other triceps exercises like triceps dips or triceps extensions.

Dips

Dips are one of the best exercises for targeting and toning the triceps muscle. This compound movement allows you to work multiple muscle groups at once, making it a great addition to your tricep workout routine. Dips can be done using your body weight or with the assistance of weights for added resistance.

Form and Technique

To perform dips, you’ll need a set of parallel bars or dip bars. Start by gripping the bars with your palms facing inward and your arms straight. Your shoulders should be directly over your hands.

Lower your body by bending your elbows and allowing them to flare out to the sides. Keep your chest up and your gaze forward, avoiding the tendency to let your shoulders roll forward.

Continue descending until your elbows reach a 90-degree angle. At this point, push through your palms to straighten your arms and return to the starting position.

Variations and Modifications

If you don’t have access to dip bars, you can perform dips using two sturdy chairs. Place your hands on the seat of each chair, fingers facing forward. Extend your legs out in front of you and lower your body towards the floor, keeping your elbows tucked in close to your body. Push back up to complete the movement.

An alternative variation is the bench dip. Sit on the edge of a bench or step with your hands resting beside your hips. Walk your feet out until your knees are at a 90-degree angle. Lower your body by bending your elbows, then push back up to complete the movement.

Targets and Benefits

Dips primarily target the triceps muscle, specifically the medial head. This type of exercise can help improve muscle strength, size, and definition in the triceps. It also engages the chest, shoulders, and core to a lesser degree, providing a full upper body workout.

Dips can be performed for high reps to promote muscle endurance or lower reps with added weights for muscle hypertrophy. They are a versatile exercise that can be incorporated into any tricep-focused workout routine.

Important note: If you have any shoulder or elbow issues, it’s best to consult with a fitness professional or medical provider before attempting dips. They can provide guidance on proper form and modifications to prevent any potential injuries.

Overall, dips are a resourceful and effective exercise for targeting and toning the triceps. Whether you choose to do them with bodyweight or add resistance with weights, dips are a valuable addition to any tricep workout routine.

Triceps Pushdown

The triceps pushdown is a highly effective isolation exercise that targets and tones your triceps muscles. It can be performed using a cable machine or a resistance band, making it an accessible exercise for all fitness levels.

To begin, stand in front of a cable machine with your feet shoulder-width apart. Grasp the cable bar or resistance band with an overhand grip, and bring your elbows to your sides. Keep your core engaged and maintain a slight bend in your knees.

With your back straight and your eyes looking forward, press the bar or band down, fully extending your arms at the elbows. Keep your upper arms stationary throughout the movement, allowing only your forearms to move.

Once your arms are fully extended, contract your triceps muscles and squeeze them for a second before slowly returning to the starting position. Avoid flaring your elbows out to the sides. Instead, keep them close to your body to maximize triceps engagement.

It’s important to note that the triceps pushdown should be performed with proper form to avoid strain or injury. Focus on maintaining control throughout the entire movement and avoid using momentum to complete the exercise.

Benefits of Triceps Pushdown:

1. Isolates the triceps muscles: The triceps pushdown directly targets the triceps, helping to build strength and muscle mass in this area.

2. Beginner-friendly: This exercise is suitable for beginners as it does not require complex coordination or equipment.

3. Variety of equipment options: Whether using a cable machine, resistance band, or even dumbbells, you can still perform effective triceps pushdowns with different equipment items.

5. Prevents muscle imbalances: By working the triceps in isolation, the triceps pushdown helps to prevent muscle imbalances that can occur when other exercises, such as push-ups, primarily work the chest muscles.

6. Targets the medial head of the triceps: The triceps pushdown specifically targets the medial head of the triceps, contributing to a well-rounded and balanced triceps shape.

Instructions:

1. Stand in front of a cable machine or resistance band with your feet shoulder-width apart.
2. Grasp the bar or band with an overhand grip and bring your elbows to your sides.
3. Keep your back straight, core engaged, and knees slightly bent.
4. Press the bar or band downwards, fully extending your arms at the elbows.
5. Contract your triceps muscles and squeeze them for a second.
6. Slowly return to the starting position, maintaining control throughout the movement.

Common Mistakes:	Tips:
Flaring elbows out to the sides	Keep your elbows close to your body to engage the triceps effectively.
Rounding the spine or tucking the tailbone	Maintain a flat back and neutral spine throughout the exercise for proper posture and alignment.
Using too much weight	Start with a lower weight and gradually increase as you build strength and improve form.

By incorporating the triceps pushdown into your workout routine, you can effectively target and tone your triceps for stronger and more defined arms.

Bent-Over Row with Triceps Kickback

The Bent-Over Row with Triceps Kickback exercise is an intermediate tricep-building movement that targets and tones the triceps muscle. It is a great exercise to add to your fitness routine if you’re looking to shape and strengthen your triceps.

To perform this exercise, you’ll need a set of dumbbells. Choose a weight that allows you to perform the exercise with proper form and without straining your muscles. It’s better to start with a lighter weight and gradually increase the weight as you become more comfortable with the movement.

Start by standing with your feet shoulder-width apart and a dumbbell in each hand. Bend forward at the hips, keeping your spine straight and your back flat. Your torso should be parallel to the ground, and your knees can be slightly bent for stability.

With your palms facing each other, pull the dumbbells up towards your chest, squeezing your shoulder blades together. Keep your elbows close to your body and your back flat throughout the movement. Exhale as you pull the dumbbells up.

Once you’ve reached the top of the row, pause for a moment and then extend your arms straight back, fully contracting your triceps. Your upper arms should be parallel to the ground, forming a 90-degree angle with your torso. Imagine you’re shoveling or doing a triceps pushdown exercise.

Lower the dumbbells back to the starting position, being careful not to let your shoulders hunch or roll forward. Inhale as you lower the dumbbells.

This exercise can also be performed with one arm at a time, alternating between each arm. It allows you to isolate each tricep and provide a greater stimulus for muscle growth.

The tempo of the movement should be controlled, with a focus on maintaining proper form throughout. Aim for a tempo of 3 seconds on the row and 3 seconds on the triceps kickback.

This exercise targets the triceps, but it also works the back muscles, including the lats and rhomboids. Additionally, it engages the core muscles to maintain stability throughout the movement.

If you’re an advanced lifter or looking for an extra challenge, you can perform this exercise using a cable machine instead of dumbbells. The cable provides a constant tension throughout the movement, adding an extra stimulus to the triceps.

Remember to warm up before performing any tricep exercises to prevent injury. Stretching your triceps and shoulders before and after the workout can also help improve flexibility and prevent muscle tightness.

It’s important to note that if you have any shoulder or elbow issues, you should consult with a fitness professional or healthcare provider before attempting this exercise. They can provide modifications or alternative exercises that will work the triceps without causing discomfort or further injury.

Incorporating the Bent-Over Row with Triceps Kickback into your triceps workouts can help you build strength and shape in your triceps. Remember to choose the appropriate weight, maintain proper form, and listen to your body. If you’re not sure how to perform this exercise correctly, consider consulting a fitness resource or seeking guidance from a personal trainer.

Have you tried this exercise before? Let us know in the comments!

Benefits:

• Targets and tones the triceps muscle

Muscles Worked:

• Triceps
• Back muscles (lats, rhomboids)
• Core muscles for stability

FAQ

What is a diamond press exercise?

The diamond press is an exercise that targets and tones the triceps. It involves holding a dumbbell with both hands and forming a diamond shape with your hands by touching your thumbs and pointer fingers together. From this position, you press the dumbbell up towards the ceiling while keeping your elbows close to your body.

What muscles does the diamond press work?

The diamond press primarily targets the triceps muscles, which are located on the back of the upper arm. It also engages the shoulders and chest to a lesser extent.

How heavy should the dumbbell be for the diamond press?

The weight of the dumbbell for the diamond press will depend on your strength and fitness level. It is recommended to start with a lighter weight, such as 5-10 pounds, and gradually increase the weight as you become stronger and more comfortable with the exercise.

Can the diamond press help get rid of flabby arms?

Yes, the diamond press can be an effective exercise for toning and tightening the triceps muscles, which can help reduce the appearance of flabby arms. However, it is important to combine the exercise with a balanced diet and overall strength training routine for optimal results.

How many reps and sets should I do for the diamond press?

The number of reps and sets for the diamond press will depend on your fitness goals and current fitness level. As a general guideline, you can start with 2-3 sets of 10-12 reps, and adjust the weight and number of sets accordingly. It is important to listen to your body and avoid overexertion.