Triceps are two major muscles on your upper arms that are almost always overlooked or substituted with bicep workouts – that don’t really work the same magic on your triceps. Gym fiends will also tell you that the easiest way to make your arms look bigger or bulkier is by working on those triceps (and not repeating the same bicep movements every day) as they contribute to almost 70 percent of that pump you’re looking for.
There are of course numerous workout routines that you can follow to build your triceps, but since you’re already here, give these five dumbbell-only tricep workouts a shot, to begin with. Select dumbbell weights that you’re comfortable working with and don’t go full beast mode on day one itself. Slowly, but surely build yourself up.
5 best dumbbell-only tricep workouts to build bulky arms
Start by warming up a little with the help of these two exercises:
Overhead triceps stretch x 3
Stand straight, with your legs apart, bring your left arm up and gently stretch the elbow down and back up. Repeat the movement on the right arm.
Triceps towel stretch x 3
Again, stand straight, with your legs apart, raise one hand behind your head and the other one behind your back, holding a towel at its ends. Pull your hands in opposite directions for 15-20 seconds. Drop the towel, and start again.
Main Workout:
Select an appropriately weighted dumbbell, hold it in your hands or over your shoulder, as you sit upright on a chair or a bench. Grip the dumbbell firmly with your hands and hold it over your head, and slowly lower it behind your head. Make sure your elbows are near your head and your wrists are straight. Breathe in as you lower the dumbbell and breathe out on the way up. Start by doing 5 reps x 3 sets and move higher as your progress.
Lying Dumbbell Tricep Extension, also known as a Dumbbell Skull Crusher, is a great way to build strength and muscle. Select an appropriately weighted dumbbell in your left hand and lay down on a bench with your feet planted on the floor. Ensure both your back and butt are in contact with the bench at all times. Raise the left hand, perpendicular to the bench. Now, keeping your upper arm stationary, bend your elbow to bring the dumbbell towards the top of your head and go back in the perpendicular position. Repeat the movement for 5-10 reps x 3 sets.
Set the bench aside for this one, and hold a dumbbell in each hand. Stand with your feet apart and bend your knees slightly. Ensure that your back is straight, the torso is parallel to the ground and upper arms are close to the body. Now, move your forearms forward and backward, in a swinging manner of sorts to do this exercise. Do 10-15 reps x 3 sets.
Start by placing the dumbbells under your chest and extend your body to do a push-up. As you bring your body closer to the ground, ensure your chest touches the dumbbells. Do 10-15 reps x 3 sets.
This exercise is very similar to Seated Tricep Dips. We’ll substitute the chair or bench from Seated Tricep Dips with dumbbells for this one, and follow the same movement.
