Best Dumbbell Triceps Strength Training Exercises for Weight Loss 

Triceps are the most important muscle of your arms to get that bulky and heavy arms. But, as a obese beginner to get that sharp curve’s can only be possible when you lose fat from triceps area.

To get rid of those fat you must be doing triceps strength training exercises to make your triceps workout more effective with productive.

Many of you faces a same a common problem of not feeling those triceps muscle while our other muscles got pumped.

In this article we will be solving problems for most of you and guiding you to best dumbbell triceps strength training exercises tailored to help you achieve your goals.

We’ll provide clear instructions and proven techniques to help you maximize your triceps workouts.

Dumbbell Triceps Strength Training Exercises 

Before directly getting into the triceps strength training exercises take this as a golden tip.   

Below there are the compilation of those triceps strength training exercises which give the most benefits to the peoples not the people. Know the difference.   

Every human being has a different body structure which simply means that one exercise that works for me or someone else that doesn’t mean it will work for you.   

For that to check out which exercises suits you and gives you the best mind muscle connection we have complied this list of strength training exercises.   

Try to incorporate new exercises each week and check which exercise allows you the best pump and mind muscle connection.   

Now, without wasting any time let’s get into it.   

Long Head (Outer Triceps): 

Dumbbell Overhead Triceps Extension 

Dumbbell overhead
Steps: 

1. Starting Position: 

  • Stand tall with your feet shoulder-width apart and core engaged. 
  • Hold a dumbbell in both hands making a V grip.  
  • Raise the dumbbell directly overhead until your arms are straight (but not locked) at the elbows. 
  • Maintain a slight bend in your knees for stability or prefer to use the bench.  

2. Lowering the Weight: 

  • Slowly lower the dumbbell behind your head in a controlled manner and feel the stretch in your triceps.  
  • Keep your elbows tucked in close to your head throughout the movement. 
  • Breathe in as you lower weights. 
  • Aim to lower the dumbbells until your elbows reach a 90-degree angle (or slightly below) for a full range of motion. 

3. Lifting the Weight: 

  • Squeeze your triceps to lift the dumbbells back up to the starting position. 
  • Focus on using your triceps to extend your elbows, not swinging the weights. 
  • Breathe out as you press the dumbbells overhead. 

4. Repetitions and Sets: 

  • Aim for 2-3 sets of 8-12 repetitions for beginners. As you get stronger, you can gradually increase the weight, sets, or reps. 
Common Mistakes: 
  • Flaring your elbows out to the sides: Keep your elbows close to your head throughout the movement to isolate the triceps. 
  • Arching your back excessively: Maintain a neutral spine by engaging your core to keep your back straight. 
  • Swinging the weights: This reduces the effectiveness of the exercise. Focus on controlled movement with each repetition. 
  • Lowering the weight too far behind your head: Don’t force the weight excessively behind your head. Stop when you feel a stretch in your triceps. 

Dumbbell French Press 

Dumbbell skull crusher
Steps: 

1. Starting Position: 

  • Sit on a bench with a backrest. Adjust the incline to be slightly upright or straight up (flat bench) depending on your preference and comfort level. 
  • Hold a dumbbell in each hand with a neutral grip (palms facing each other). 
  • Raise the dumbbells directly overhead until your arms are straight (but not locked) at the elbows. This is your starting position. 

2. Lowering the Weight: 

  • Keeping your upper arms stationary close to your sides, slowly lower the dumbbells down towards your triceps. 
  • Bend your elbows until your forearms reach a parallel position to the floor (or slightly below for a deeper stretch). 
  • Engage your core to maintain a stable upper body. 
  • Breathe in as you lower the weights. 

3. Lifting the Weight: 

  • Squeeze your triceps to press the dumbbells back up to the starting position. 
  • Focus on using your triceps to extend your elbows, not swinging the weights. 
  • Breathe out as you press the dumbbells overhead. 

4. Repetitions and Sets: 

  • Aim for 2-3 sets of 8-12 repetitions for beginners. As you get stronger, you can gradually increase the weight, sets, or reps. 
Common Mistakes: 
  • Leaning your back forward excessively: Maintain an upright posture or slight recline with your core engaged. 
  • Swinging the weights up and down: This reduces the effectiveness of the exercise. Focus on controlled lowering and pressing. 
  • Not lowering the dumbbells far enough: Aim for a 90-degree bend in your elbows for maximum tricep engagement. 
  • Letting your elbows flare out: Keep your elbows tucked in close to your sides throughout the movement. 

Dumbbell One-Arm Overhead Extension 

Steps: 

1. Starting Position: 

  • Stand tall with your feet shoulder-width apart and core engaged. 
  • Hold a dumbbell in one hand with a neutral grip (palm facing you). 
  • Raise the dumbbell overhead until your arm is straight (but not locked) at the elbow. 

2. Lowering the Weight: 

  • Slowly lower the dumbbell behind your head in a controlled manner. 
  • Keep your elbow tucked in close to your head throughout the movement. 
  • Breathe in as you lower the weight. 
  • Aim to lower the dumbbell until your elbow reaches a 90-degree angle (or slightly below) for a full range of motion. 

3. Lifting the Weight: 

  • Squeeze your tricep to lift the dumbbell back up to the starting position. 
  • Focus on using your tricep to extend your elbow, not swinging the weight. 
  • Breathe out as you press the dumbbell overhead. 

4. Repetitions and Sets: 

  • Perform 8-12 repetitions for one arm, then switch hands and repeat. Aim for 2-3 sets per arm. 
Common Mistakes: 
  • Losing balance: Stand with your feet slightly wider apart if needed for stability. 
  • Swinging the weight: Focus on controlled movement for each arm. 
  • Lowering the weight too far behind your head: Keep it in line with your back. 

Dumbbell Lying Triceps Extension  

Steps: 

1. Starting Position:  

  • Lie flat on a bench with your knees bent and feet flat on the floor. 
  • Hold a dumbbell in each hand with a neutral grip (palms facing each other). 
  • Raise the dumbbells directly overhead until your arms are straight (but not locked) at the elbows. This is your starting position. 

2. Lowering the Weight: 

  • Keeping your upper arms stationary close to your sides, slowly lower the dumbbells down towards your head. 
  • Bend your elbows until your forearms reach a position parallel to the floor (or slightly below for a deeper stretch). 
  • Be cautious: Don’t lower the dumbbells excessively behind your head, especially if you’re a beginner. Stop when you feel a stretch in your triceps, but avoid putting strain on your elbows. 
  • Breathe in as you lower the weights. 

3. Lifting the Weight: 

  • Squeeze your triceps to press the dumbbells back up to the starting position. 
  • Focus on using your triceps to extend your elbows, not swinging the weights. 
  • Breathe out as you press the dumbbells overhead. 

4. Repetitions and Sets: 

  • Aim for 2-3 sets of 8-12 repetitions for beginners. As you get stronger, you can gradually increase the weight, sets, or reps. 
Common Mistakes: 
  • Lowering the weight too far behind your head: This can put stress on your elbows. Maintain control and avoid excessive strain. 
  • Not engaging your core: A strong core helps stabilize your body and protects your back. 
  • Bouncing the weights off your chest: Lower with control and press back up smoothly. 
  • Locking your elbows at the top: Maintain a slight bend to avoid joint stress. 

Short Head (Inner Triceps): 

Dumbbell Close-Grip Bench Press 

Dumbbell Close-Grip Bench Press
Steps: 

1. Starting Position: 

  • Lie flat on a bench with your knees bent and feet flat on the floor. 
  • Hold a dumbbell in each hand with a neutral grip (palms facing each other), positioned closer together than shoulder-width apart (around 6-8 inches). 
  • Arch your back slightly to create a natural curve in your spine and press your lower back into the bench. Engage your core to stabilize your body. 

2. Lowering the Weight: 

  • Slowly lower the dumbbells down towards your chest in a controlled manner. 
  • Keep your elbows tucked in close to your sides throughout the movement. Aim for your elbows to form a 45-degree angle with your torso at the bottom of the movement. 
  • Breathe in as you lower the dumbbells. 

3. Lifting the Weight: 

  • Squeeze your triceps and chest muscles to press the dumbbells back up to the starting position. 
  • Focus on pushing through your palms and extending your elbows, not using momentum to swing the weights. 
  • Breathe out as you press the dumbbells up. 

4. Repetitions and Sets: 

  • Aim for 2-3 sets of 8-12 repetitions for beginners. As you get stronger, you can gradually increase the weight, sets, or reps. 
Common Mistakes: 
  • Using too wide of a grip: This targets your chest more than your triceps. Maintain a close grip (around 6-8 inches). 
  • Flaring your elbows out: Keep your elbows close to your body for proper tricep isolation. 
  • Bouncing the dumbbells off your chest: Lower with control and press back up smoothly. 
  • Not lowering the dumbbells low enough: Aim for a close range of motion to maximize tricep engagement. 

Dumbbell Triceps kickbacks 

Dumbbell triceps kickbacks
Steps: 

1. Starting Position: 

  • Stand with a slight forward lean at the hips and knees slightly bent. Engage your core to maintain good posture and stabilize your lower back. 
  • Hold a dumbbell in each hand with a neutral grip (palms facing each other). Keep your upper arms close to your torso and elbows bent at a 90-degree angle. 

2. Lowering the Weight: 

  • Keeping your upper arms stationary close to your torso, slowly extend your forearms back until your arms are almost straight (but not locked) at the elbows. 
  • Imagine pushing your elbows back without moving your upper arms. 
  • Breathe in as you lower the weights. 

3. Lifting the Weight: 

  • Squeeze your triceps to pull the dumbbells back up to the starting position with your elbows bent at 90 degrees. 
  • Focus on using your triceps to extend your elbows, not swinging the weights. 
  • Breathe out as you press the dumbbells back up. 

4. Repetitions and Sets: 

  • Aim for 2-3 sets of 10-15 repetitions for beginners. As you get stronger, you can gradually increase the weight, sets, or reps. 
Common Mistakes: 
  • Arching your back excessively: Maintain a neutral spine by engaging your core. 
  • Swinging the weights back and forth: This reduces the effectiveness of the exercise. Focus on isolating the triceps with controlled movement. 
  • Not bending at the hips enough: The slight forward lean helps target the triceps. 
  • Locking your elbows at the top: Maintain a slight bend to avoid joint stress. 

Dumbbell Cross-Body Triceps Extension 

Steps: 

1. Starting Position: 

  • Lie flat on a bench with your knees bent and feet flat on the floor. 
  • Hold a dumbbell in one hand with a neutral grip (palm facing you). Raise the dumbbell directly overhead until your arm is straight (but not locked) at the elbow. 
  • Engage your core to stabilize your body. 

2. Lowering the Weight: 

  • Keeping your upper arm stationary close to your head, slowly lower the dumbbell down across your body towards your opposite shoulder. 
  • Bend your elbow until your forearm reaches a position parallel to the floor (or slightly below for a deeper stretch). 
  • Maintain a neutral spine throughout the movement. 
  • Breathe in as you lower the weight. 

3. Lifting the Weight: 

  • Squeeze your tricep to press the dumbbell back up to the starting position overhead. 
  • Focus on using your tricep to extend your elbow, not swinging the weight. 
  • Breathe out as you press the dumbbell up. 

4. Repetitions and Sets: 

  • Perform 8-12 repetitions for one arm, then switch hands and repeat. Aim for 2-3 sets per arm. 
Common Mistakes: 
  • Losing balance: Focus on core engagement to maintain stability throughout the movement. 
  • Lowering the weight too far across your body: Keep it under control and avoid straining your shoulder. 
  • Swinging the weight: Focus on controlled lowering and lifting with each arm. 
  • Not engaging your core: A strong core is essential for proper form and stability. 

Conclusion

In conclusion, incorporating these dumbbell triceps strength training exercises into your workout routine can be highly effective for weight loss and building muscle definition.

By focusing on proper form and controlled movements, you can target the triceps effectively, ensuring maximum muscle engagement and fat reduction.

Remember, consistency is key, and it’s important to find the exercises that work best for your body structure and fitness level.

As you progress, gradually increase the weight, sets, and repetitions to continue challenging your muscles and achieving your goals.

With dedication and the right approach, you’ll be well on your way to sculpting strong, defined triceps and enhancing your overall arm strength and appearance.

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