Dumbbell Tricep Workouts Every Man Should Try for Bigger Arms

Are you sick of performing the same old tricep workouts without any improvement in the size of your arms? Change things up by including some dumbbell tricep exercises in your program. You can increase the size and strength of your triceps by using dumbbells. Furthermore, compared to other tricep training tools, they offer a wider variety of exercises. In this article, we will share some of the best dumbbell tricep workouts that every man should try. We will go over exercises that work on the long head, lateral head, and medial head of the triceps. These workouts will test your triceps and give you bigger, stronger arms whether you're a novice or an expert lifter.

Why Tricep Workouts Are Important for Bigger Arms

Before we dive into the best dumbbell tricep workouts, let's talk about why tricep training is essential for building bigger arms. Many people make the mistake of only focusing on bicep workouts when trying to increase arm size. However, the triceps actually make up two-thirds of your upper arm mass. So, neglecting tricep training can severely limit your arm growth potential.

Additionally, strong triceps are crucial for other upper body movements, such as bench press and overhead press. If your triceps are weak, you'll struggle to push heavy weights and lift with proper form. By including tricep workouts in your training routine, you'll not only achieve bigger arms but also improve your overall strength and performance.

The Best Dumbbell Tricep Workouts for Bigger Arms

Now, let's get to the good stuff. Here are the top dumbbell tricep workouts that every man should try:

Dumbbell Skull Crushers

Dumbbell skull crushers are a great exercise for targeting the long head of the triceps. To perform this exercise:

1. To perform this exercise, lie in a supine position on a weight bench and hold a dumbbell in each hand.
2. Extend your arms straight up toward the ceiling, with your palms facing each other and the dumbbells touching.
3. Slowly lower the dumbbells toward your forehead, keeping your elbows in and your upper arms stationary.
4. Pause at the bottom of the movement, then press the dumbbells back up to the starting position.

Watch the Below Video to know how to do Dumbbell Skull Crushers Properly!

Overhead Dumbbell Extensions

Overhead dumbbell extensions are another effective exercise for targeting the long head of the triceps. To perform this exercise:

1. To perform this exercise, begin by standing with your feet at a shoulder-width distance apart.
2. Hold a dumbbell in both hands and lift it up overhead while keeping your elbows close to your body and your palms facing upwards.
3. Then, gradually lower the dumbbell behind your head by bending your elbows.
4. Pause for a moment when you reach the bottom of the movement and then push the dumbbell back up to the starting position.

Dumbbell Kickbacks

Dumbbell kickbacks are a great exercise for targeting the lateral head of the triceps. To perform this exercise:

1. Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
2. Lean forward slightly and bend your right elbow to a 90-degree angle, with your upper arm parallel to the ground.
3. Extend your right arm back behind you, keeping your elbow stationary and squeezing your triceps.
4. Repeat until you've completed the required number of reps by gradually lowering the dumbbell back to its starting position. Following that, repeat with the left arm.

Dumbbell Tricep Extensions

Dumbbell tricep extensions are a versatile exercise that targets all three heads of the triceps. To perform this exercise:

1. Holding a dumbbell in both hands, stand with your feet shoulder-width apart.
2. Raise the dumbbell overhead, keeping your elbows in and your palms facing up.
3. Slowly drop the dumbbell behind your head while bending at the elbows.
4. When you reach the bottom of the exercise, pause, then press the dumbbell back up to where you were when you began.

Dumbbell Floor Press

The Dumbbell floor press is a challenging exercise that targets the medial head of the triceps. To perform this exercise:

1. Begin by lying on the floor and bending your knees, ensuring that your feet are flat on the ground.
2. Take a dumbbell in each hand, ensuring that your palms are facing away from your body.
3. Lower the dumbbells to your sides until your upper arms touch the floor.
4. Pause briefly, then press the dumbbells back up to the starting position.

Read More: 4 Best Long Head Tricep Exercises For Bigger Arms

Conclusion

Adding dumbbell tricep exercises to your training regimen is a great method to build bigger, stronger arms. You may increase the size of your arms while also strengthening and performing better with your entire upper body by focusing on all three heads of the triceps. Try out these workouts, and observe how your triceps develop!

FAQ’s

Ques1: How many sets and reps should I do for these exercises?
Ans: Aim for 3-4 sets of 8-12 reps for each exercise. Adjust the weight to challenge yourself and ensure proper form.

Ques2: Can I do these exercises with a barbell instead of dumbbells?
Ans: Yes, you can. However, dumbbells offer more range of motion and may be easier on your wrists and elbows.

Ques3: How often should I perform dumbbell tricep workouts?
Ans: It's recommended to perform tricep exercises at least 1-2 times per week. However, pay attention to your body and make adjustments accordingly.

Ques4: Can women also benefit from these exercises?
Ans: Absolutely! These exercises are beneficial for both men and women looking to improve their arm strength and size.

Ques5: Can I combine these exercises with other arm exercises?
Ans: Yes, you can incorporate these exercises into a full arm workout, alongside bicep and forearm exercises.

Ques6: Can I perform these exercises at home without a gym membership?
Ans: Yes, all of these exercises can be done with a simple set of dumbbells at home. However, it's recommended to have a range of dumbbell weights to challenge yourself appropriately.

Ques7: How long will it take to see results from these exercises?
Ans: Results vary based on factors such as frequency, intensity, and nutrition. With consistent training and a proper diet, you can expect to see noticeable changes in your tricep size and strength within a few weeks to a few months.

Ques8: Should I do these exercises at the beginning or end of my workout?
Ans: It's recommended to do these exercises at the beginning of your workout when your energy levels are highest. This will allow you to lift heavier weights and perform the exercises with proper form.

Ques9: Can I do these exercises with resistance bands instead of dumbbells?
Ans: Yes, you can. Resistance bands are a great alternative to dumbbells and can be used for these exercises to add resistance and build strength.

Ques10: Can these exercises help reduce arm fat?
Ans: These exercises are effective for building muscle in the triceps, but they won't directly reduce arm fat. To reduce overall body fat, it's important to maintain a caloric deficit through a combination of diet and exercise.