Tricep Workouts with Dumbbells at Gym for Bigger and Better Arms
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When it comes to achieving well-defined, strong arms, many people tend to focus solely on bicep workouts. This is mainly because the biceps are usually more visible from the front and people flaunt their biceps by flexing their arms to show off that pronounced bulge. However, the triceps, which make up two-thirds of your arm's muscle mass, are equally important for building impressive arm strength and size. Incorporating effective tricep workouts into your routine can help you achieve those bigger and better arms you've always wanted.
Some of the best tricep workouts can be practised at the gym using nothing but dumbbells. In this blog, let us look at some effective tricep exercises you can perform with dumbbells at the gym to help you achieve your arm goals.
Importance of Tricep Development
Before diving into the workout routines, it's essential to understand the significance of targeting the triceps. Why develop the triceps at all? Here’s why:
While the biceps help with elbow flexion, the triceps are responsible for extending the elbow. Biceps and triceps work for opposing functions and hence, developing strong triceps is essential for maintaining muscle balance in your arms.
Well-developed triceps contribute significantly to the overall definition of your arms, giving them that chiselled appearance. Having the front biceps well-developed while the triceps at the back remain ill-defined gives a disproportionate look.
Strong triceps are crucial for everyday activities like pushing, lifting, and extending your arms, ensuring better functional strength.
Tricep Dumbbell Workouts
Now that we know the importance of tricep development, let’s look at some tricep exercises using dumbbells.
Dumbbell Tricep Kickbacks
Dumbbell tricep kickbacks are a fantastic isolation exercise that targets the triceps directly. Here's how to perform them:
- With a dumbbell in each hand, stand with your feet shoulder-width apart.
- Bend your knees slightly and lean forward via your hips.
- Keep your back straight and arms folded and close to your torso.
- Extend your arms fully behind you and keep them straight.
- Engage your triceps at the full height of the movement and then return to the starting position.
Dumbbell Tricep Extensions
Dumbbell tricep extensions, also known as skull crushers, are another great exercise for targeting the triceps:
- Lie on a bench with your feet flat on the floor and hold a dumbbell in each hand.
- Extend your arms straight up over your chest.
- Lower the dumbbells by bending our elbows.
- Open up your arms to return to the starting position.
Dumbbell Tricep Dips
Dumbbell tricep dips can be performed using parallel bars or a bench. They are excellent for building strength and mass in the triceps:
- Place two benches parallel to each other, with enough space for your body to pass through.
- Sit on one bench with your hands gripping the edge, palms facing downward.
- Extend your legs in front of you and slowly slide off the bench.
- Lower your body by bending your elbows until they reach a 90-degree angle.
- Push yourself back up to the starting position using your triceps.
Dumbbell Tricep Press
The dumbbell tricep press is a compound exercise that engages multiple muscle groups while emphasising the triceps.
- Sit on a bench with back support, holding a dumbbell in both hands above your head.
- Lower the dumbbell behind you by folding your elbows.
- Go back to the starting position by extending your arms.
Additional Tips for Tricep Workouts
- Perform 3-4 sets of each exercise with 10-12 repetitions.
- Choose a weight that challenges you but allows for proper form.
- Ensure a controlled and deliberate movement to maximise muscle engagement.
- Maintain proper breathing throughout the exercises.
If you’ve been neglecting your triceps and putting all your focus on the biceps, then make sure you include one or more of the above exercises in your routine. Download the FITPASS app to find gyms in Agra, Indore, Mumbai, Jaipur, Vadodara and many other cities where you can practise your tricep workouts. For a detailed and customised workout plan, sign up for a FITCOACH membership and let our AI-led fitness assistant create a workout routine that suits you.
The number of tricep exercises you can do depends on your fitness level. For beginners, 2 tricep exercises may be enough whereas experts practise 2-4 tricep workouts.
There is no single best exercise for triceps. Try to include 2-3 varieties like skull crushers, tricep dips and dumbbell kickbacks to work out your triceps from all angles.
Strength training is not recommended as a daily practice since the muscles require rest days for recovery and repair. You want to avoid overworking them and leading to injuries. Hence, aim for 4-5 days of workout with 1-2 days of rest.
