ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Tricep Exercises with Dumbbells

Updated on September 2, 2011
Bodybuilder doing one arm triceps extension
Bodybuilder doing one arm triceps extension

   The triceps are a very important muscle to work whether its to assist you in bench pressing or put some strength and size to your arms. A lot of people think of the bicep as the main show off muscle but the triceps are actually stronger and make your arm look bigger. There are numerous exercises you can do for the triceps with dumbbells. All of them require to have good form and the correct weight. Remember without good form and you are wasting time at the gym or at home. You will want to feel your triceps burn when doing these exercises to give them a good pump. Depending on your goals whether its to tone or bulk up do the correct range of repetitions. If you want to get more cut/ripped do 15-20 repetitions. On the other hand do 8-12 for bulking up the muscle.

   One of the great exercises for the triceps is the "Triceps extension". You can do this with either one dumbbell or two dumbbells. It may be easier with one dumbbell however because form is easier to maintain than it is with two. Pick a weight you are comfortable with but is challenging. You want the right weight but make it hard on yourself just no so hard that you can not perform the exercise with proper form or can't meet enough reps.

   The first way of doing a triceps extension is with one dumbbell while standing up. To perform this exercise position one dumbbell overhead with both hands under inner plate. This is what you could call a heart shape grip. Simply holding the dumbbell at the collar is not effective and you could drop the weight easier. It does not work the triceps like its supposed to. Now lower the weight behind the neck and raise it up until the muscle contracts above your head. (repeat) Keep in mind to have proper form and make sure your going low enough.

   A variation of this exercise is sitting or laying down. Some people like to sit down and have there back supported when performing the exercise. This is essentially the same thing as standing its just what you feel more comfortable with.

   Now the laying down triceps extension is similar, but you may find it harder because you're in a position that is isolating it more. So whatever weight you are doing with standing or sitting you will want to lower the weight slightly. When performing this exercise lay down on a bench and do the same thing as a normal triceps extension. This may require someone to hand you the dumbbell since you are laying down.  Lower the weight and rise above your head and repeat. Remember to keep a heart sharped grip.

triceps kick back illustration
triceps kick back illustration

Tricep kickbacks

   The triceps kickback is a great exercise when finishing up on a triceps workout. It should be the last exercise performed for the most part. This exercise can not be done with very heavy weight so again pick a weight that's suitable for your goals and needs while attaining good form. For example, if you do 50 lb dumbbell triceps extensions then you may need to use 15-20 lbs for this exercise. This numbers may not be exact but is just rule of thumb that it is significantly lower poundage.

   To perform this exercise you will need  a bench to support yourself on. Kneel over the bench with one arm in front of you for support. With the other arm grasp the dumbbell off the floor and extend arm behind you until straight then lower and repeat. This motion will have your forearm extended while feeling a burn in your triceps.

Triceps for improvement

   Triceps are not just for getting bigger arms or toner arms but for also helping exercises like the bench press. You may be stuck in a rut because your triceps can't press the weight up but these triceps exercises will help you succeed. Which in turn will help you get a bigger and more defined chest. See how doing simple supplementary can benefit you in the long run. Just remember to get proper rest and nutrition and drink plenty of water or efforts will not be as effective.

Arnold Schwarzenegger doing one arm dumbbell extension
Arnold Schwarzenegger doing one arm dumbbell extension


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)