Everyone want to build huge arms but the idea of building biceps comes first in their brain, leaving triceps for second thought. It’s important to know that triceps are the most important muscle of upper body, as they are involved in many activities like pulling and pushing movements.
Biceps makes up about 1/3rd of the upper arm where as triceps about 2/3rd of it, so it’s crucial to train your triceps. Although there are many workouts that you can do to build triceps, below are some of the essential and intense workouts that you can do with dumbbells.
Top 5 Exercises For Triceps With Dumbbells
Close Grip Dumbbell Press
Like like normal bench press, you can do this exercise to build triceps by using dumbbells alone. The main muscle that gets worked is triceps along with chest and shoulders. To start this workout, first place a dumbbell on one side of the flat bench. Now lie down on the bench perpendicularly such that your shoulder’s are lying on the bench.Place your feet firmly on the floor with hips present below the bench. Then hold the dumbbell with both of the hands and take it above your chest at arm’s length. Slowly lower the dumbbells till it comes to upper chest and lift it back up. Repeat for 20 reps in 3 sets.
Standing Dumbbell Triceps Extension
Dumbbell triceps extension is very good exercise for triceps and it’s relatively easier to do. This exercise has a lot of variations that you can do. To start, first stand up with dumbbells in both of the hands and place your feet at shoulder’s width. Slowly move the dumbbells up until they come back over your head and adjust the position.Your palms should be facing towards ceiling as you hold the dumbbells. Now begin to lift the weight up until the arms get extended and contract your triceps. Then slowly come back down to perform more reps. Do about 18 reps in 3 sets.
Dumbbell Skull Crushers
It’s a simple exercise that you can do for your triceps. But throughout this workout you got to maintain two things, first moving your lower arms and stabilizing your upper arms as you hold the weight. To begin with, first lie down on the flat bench and place you legs on each side of the bench. Keep your back straight and pick up dumbbells in each hand with palms facing each other.Then hold them in the air as your arms are parallel to each other. Slowly bring the weight down by bending your elbows until they come over 90 degree and then lift them up back in air. Do about 20 reps in 3 sets.
Bent Over Row Dumbbell Triceps Extension
One more triceps extension exercise that you can do with dumbbells. Along with triceps, it also exercises shoulders. First pick up a dumbbell with palms facing your torso. Slightly bend you knees and waist forward by keep your back straight. Your upper arms should be near to torso level and lower arms facing the floor with weight.That’s your starting position, by without moving your upper arm move the weight up using your forearms. Hold a second at that position and lower the dumbbell back to first place. Remember to contract your triceps and repeat for 20 reps in 2 sets.
Another good triceps exercise with dumbbells, it also works on shoulders and chest. To start the exercise, first lie down on the bench and pick up dumbbells in each hand. Move the dumbbells up in the air at shoulders width but your arms should be little wider than shoulders. Now slowly bring the dumbbells down in semi-circular motion, until they touch your upper chest. Then lift the weights up to starting position, without moving your upper arm. Do about 20 reps in 2 sets.