Master Your Arms: The Ultimate Dumbbell Triceps Guide

Primary Target Area

Triceps Brachii (Long Head, Lateral Head, Medial Head), Anconeus

How to Perform

1. Step 1: Lie flat on a bench with your feet firmly planted on the floor, holding a pair of dumbbells directly above your shoulders with a neutral grip (palms facing each other) and arms fully extended.
2. Step 2: From the bottom position, forcefully extend your elbows to drive the dumbbells back to the starting position until your arms are fully locked out over your chest.
3. Step 3: At the top of the movement, pause for a second to maximize the peak contraction in the triceps while keeping your upper arms stationary and perpendicular to the floor.
4. Step 4: Inhale and slowly lower the dumbbells by bending only at the elbows, moving the weights in a controlled arc until they are positioned just beside your forehead or ears.

Recommended Sets & Reps

3-4 sets of 10-15 reps for hypertrophy. Focus on a 3-second eccentric (lowering) phase to maximize time under tension and muscle growth.

Primary Target Area

Triceps Brachii (Long Head), Triceps Brachii (Lateral Head), Triceps Brachii (Medial Head)

How to Perform

1. Step 1: Sit or stand with a dumbbell held in both hands, arms fully extended overhead, palms cupping the top weight plate.
2. Step 2: From the bottom of the stretch, drive the dumbbell back to the starting position by forcefully extending the elbows.
3. Step 3: Contract the triceps intensely at the peak of the movement when the arms are fully vertical and the weight is locked out.
4. Step 4: Lower the weight behind the head in a controlled manner, allowing the elbows to flex while keeping the upper arms stationary and close to the ears.

Recommended Sets & Reps

3-4 sets of 10-15 reps for muscle growth (hypertrophy). Focus on a slow eccentric phase to maximize the stretch on the triceps long head.

Primary Target Area

Triceps Brachii (Long, Lateral, and Medial Heads), Posterior Deltoid (stabilizer)

How to Perform

1. Stand with your feet hip-width apart, hinge forward at the hips with a flat back, and bring your upper arm parallel to your torso with the elbow tucked and bent at 90 degrees.
2. Keeping your upper arm stationary and fixed against your side, exhale and extend your forearm backward by straightening the elbow.
3. Hold the fully extended position for one second, focusing on a hard peak contraction in the triceps.
4. Inhale and slowly lower the dumbbell back to the 90-degree starting position, ensuring the upper arm does not drop or swing.

Recommended Sets & Reps

3-4 sets of 12-15 reps. This isolation movement is most effective for hypertrophy and muscular endurance; avoid using excessively heavy weights that compromise form.

Primary Target Area

Triceps Brachii (Lateral and Medial Heads), Anconeus, Pectoralis Major (Stability)

How to Perform

1. Step 1: Lie flat on a bench with dumbbells held directly over your chest, palms facing your feet (pronated grip), and the ends of the dumbbells touching.
2. Step 2: Lower the weights by flaring your elbows outward and bringing the heads of the dumbbells down toward the center of your chest in a controlled arc.
3. Step 3: Pause briefly when the dumbbells lightly touch your chest or reach the maximum comfortable stretch, maintaining tension in the triceps.
4. Step 4: Press the dumbbells back to the starting position by extending your elbows, focusing on a forceful contraction of the triceps at the top.

Recommended Sets & Reps

3-4 sets of 10-15 reps. This is primarily an accessory movement for hypertrophy and lockout strength; avoid extremely heavy weights to protect the elbow joints.