It doesn't matter if you want to bulk up or stay lean, triceps exercises are an essential component of any effective workout. As the muscle on the back of your arm, your triceps work hard whenever you move or lift heavy things. In this article we'll go through some dumbbell exercises that will help you build up those all important tricep muscles!
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1. Dumbbell Tricep Kickbacks
Start by holding a dumbbell in each hand with your arms extended down at your sides and palms facing forward. Bend both elbows, but keep them close to the body as you bend forward from the hips until they're tucked under your shoulders. As you stand back up straight again, extend one arm upwards so that it's parallel to the floor while keeping your elbow tight against your side. Return to starting position and repeat on opposite arm.
2. Lying Tricep Extensions
Start by laying face down on a weight bench, head off the end with your body in a straight line. Hold dumbbells close to the sides of your head and extend both arms upwards so that they're parallel to the floor. Bend both elbows at the same time until you feel tension in your triceps then return them back up again using strict form.
3. Dumbbell Hammer Curls
Dumbbell hammer curls are an isolation exercise that targets the biceps. Start with a dumbbell in each hand and stand up straight with your feet shoulder width apart. Place one arm behind your back while you curl the dumbbell upwards, rotating it so that as you lift it closer to your body, the palm of your hand is facing forward towards yourself. Lower down into starting position and repeat on opposite side for 15 repetitions per set before resting 60 seconds between sets.
4. One Arm Seated Overhead Presses
One arm seated overhead presses are a variation on the seated dumbbell overhead press. Start with your feet shoulder width apart and hold one dumbbell in each hand, keeping them by your sides at chest height. Sit down into an upright position while pressing both weights up until they meet above your head. Lower back to starting point and repeat 15 times then rest 60 seconds before repeating set for three sets total.
5. Standing Triceps Dips
The standing triceps dip is an advanced exercise that requires a bench or chair to perform. Place one foot on the edge of your seat and extend your other leg out behind you while supporting yourself by holding onto something for balance, like a wall. With dumbbells in each hand resting at chest height, lower down until elbows are bent about 90 degrees before pressing back up to starting position then repeat 15 times per set with 60 seconds rest between sets.
6. Close Grip Bench Presses
Close grip bench presses are an exercise that targets the triceps muscles and helps to work on building them up. They can be completed with dumbbells or a barbell, but for this article, we'll focus mainly on dumbbell presses. To start the exercise set both weights down onto your thighs while seated in front of a bench before laying back so you're firmly seated on it and locking your feet into place under the legs of the bench.
Pick up one weight at a time by gripping each side then lifting straight overhead from there until they meet over head above center line. Bring back down to starting position keeping arms fully extended and repeat 15 times per set before resting 60 seconds between sets.
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