When it comes to gaining stronger arms, most people think about the biceps. Here’s the reality: your triceps account for about two-thirds of your upper arm. When you skip training this muscle group, you are also skipping out on potentially being strong and developed with more overall arm size. The best tricep exercises can help you improve strength, posture, and upper body balance. Because of this, starting with the best tricep exercises is an ideal starting point (especially for those starting out).
Training triceps does NOT have to be complicated, whether you are working out at the gym or at home. With a pair of dumbbells and a sum of proper exercises, you can change the back of your arms entirely. That being said, let’s get into the best tricep exercises that you can begin doing today. No more chatter, unnecessary machines, or any nonsense, JUST real movements for real results. Start building defined arms with these easy-to-follow best tricep exercises for new lifters.
Why Focus on Triceps?
The triceps are the main players in any pushing movement—like pushing a door, doing a push-up, or pressing something overhead. Triceps also provide the plate to the arm muscle people generally admire and want to develop. When your triceps are strong your shoulders and elbows feel more stable as well.
You can think of your triceps as the foundation for any pushing power of your upper body. If the biceps are the ‘glamour’ muscle, triceps are the working muscle. These are the best tricep exercises to tone and strengthen your arms right from home.
1. Dumbbell Overhead Tricep Extension
This is a classic and for good reason! Its among the best tricep exercises because it isolates the long head of the triceps which is often forgotten by beginners.
How to do it:
- Get one dumbbell, hold it overhead using both arms.
- Keep your elbows in close to your ears and lower the dumbbell behind your head.
- Return to starting position (raise it back up).
Don’t rush this. If you use too much weight, your shoulders may take over, and that’s not what we are after, we want your triceps to do the work!
2. Dumbbell Kickbacks
If there is one exercise that certainly helps shape the back of the arms, it’s this one! And it burns so good!
Here’s how to do it:
- Grab a dumbbell in each hand and lean slightly forward at the waist.
- Keep your elbows tuck in near your body and extend your arms back behind you.
- Make sure to squeeze the triceps at the top.
It is that simple and so effective! Tricep workouts with dumbbells don’t get easier than this.
3. Close-Grip Dumbbell Press
What I love about this exercise is that you build your chest and triceps simultaneously. Two birds with one dumbbell!
How to do it:
- Lay flat on a bench or the ground.
- Pushing two dumbbells over your chest with your palms facing one another.
- Lower the dumbbells and keep your elbows nice and tight to your body as you lower the dumbbells slowly.
This exercise is a great way to get introduced to dumbbell triceps work, and will prepare you for heavier presses in the future.
4. Dumbbell Skull Crushers
Don’t fret about the name—it’s safer than it sounds if done properly!
Here’s how to do it:
- Lie on your back with dumbells in hand.
- Raise your arms up straight, bend your elbows, and lower the weights toward your forehead.
- Extend back up.
This targets the triceps straight on, and it feels great to get that good pump. Just go light in the beginning for control.
5. Bench Dips (Bodyweight)
Even if you don’t have dumbbells, this is still one of the best workouts for triceps.
How to do it:
- Sit down on a bench or chair, place your hands beside you, and carry your feet forward.
- Then lower yourself down, before pressing back up.
- It’s a bodyweight move that targets all three heads of your triceps. Add it at the end of your workout for a finishing burn.
6. Standing Dumbbell Tricep Extensions
This variation is perfect if you’re interested in mixing things up and keeping it new!
How to perform:
- Stand tall and hold one dumbbell in both hands.
- Press it overhead and then slowly lower the dumbbell behind your head.
- Press back up while keeping your elbows stable.
Similar to the overhead extension above, this really isolates the triceps!
7. Tricep Push-Ups (Modified for Beginners)
Push-ups maybe a simple exercise, but if you keep your elbows tight, you’ll turn a bodyweight exercise into a seriously effective triceps workout.
How to do it:
- Get into a push-up position, and if you’re just starting, put your knees down onto the floor.
- As you lunge down, keep your elbows near your ribs.
- Push-up using your triceps.
This one adjustment changes the feel of your push-ups and dramatically amplifies targeting
“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” –
Rikki Rogers
Keep It Simple, Stay Consistent
You don’t need heavy equipment to get results—these best tricep exercises with dumbbells are all you need. You don’t need an expensive gym membership or complex plans. Simply choose 3 – 4 of these best tricep exercises, perform them two to three times a week, and stay consistent. Start with light dumbbells/five to ten lbs. is fine, and concentrate on form first. Build muscle and boost confidence with these tried-and-true best tricep exercises.
Just like planting seeds, if you let them grow for long enough, you should see and feel results over time. You won’t get massive arms overnight–but over a few weeks (one or two/depending on how consistent you were),
Quick Reminder on How to Train Triceps
If you’re wondering how to train triceps effectively:
- Focus on form, not speed.
- Don’t skip warm-ups or stretching.
- Train triceps after chest or shoulder workouts, or give them their own day.
- Aim for 8–12 reps, 2–3 sets each.
Mix up the angles, vary your movements, and keep your muscles guessing.
Ready to Get Stronger Arms?
Don’t wait for “some day”. Grab your dumbbells and get started with a couple of two or three of the best tricep exercises today! Whether you’re looking for strength, definition, or just want to feel stronger in everyday life–tricep training will quickly become your friend. Add these best tricep exercises with dumbbells to your routine for noticeable gains. Little changes add up, and your arms will thank you.
