Dumbbell Exercises for Triceps
When one talks about tricep exercises, we automatically consider the different machines we have seen in the gymnasium. However, not all of us like working out with machine weights, while there are some of us, who do find it difficult to spare time to visit a gym for a workout. The dumbbell exercises for triceps come in handy at such times. Due to the many benefits of the dumbbell exercises, they have been used for strength training, as well as to complement resistance machine exercises, barbell exercises, etc. When one is doing the dumbbell exercises, it is important to have the right form, so as not to injure yourself. We will now find out how to work out triceps with dumbbells.
Best Dumbbell Exercises for Triceps
With the dumbbell exercises mentioned below, you will not have to find the right tricep exercises using dumbbells. With these dumbbell exercises, you will be able to strengthen your triceps as well as tone the tricep muscles. It is recommended that the exercises be performed on alternate days, so that you are able to derive the best benefits from these exercises. Now let's see some easy tricep exercises with dumbbells.
Overhead Tricep Extension with One Hand
This is a simple triceps exercise, which should be included in any tricep workout. To do this exercise stand straight with shoulder width distance between your feet. Hold a dumbbell in your right hand and extend the hand above your head. Place the palm of the left hand on the elbow of the right hand. Now gradually bend the right hand behind your head. Gently extend your hand up again and repeat the exercise 7 to 9 times on the right hand, before you switch hands. 2 to 3 sets of this tricep exercises for men and women can be performed.
Seated Overhead Two Arm Tricep Extension
This arm exercise is similar to the first exercise for triceps. Sit erect on a flat surface. Hold dumbbell in your hands and extend both the arms above your head. The dumbbell should be positioned exactly behind your head. Now gradually lower your arm behind your neck, with your elbows closer to your ears. Make sure you are using the triceps muscles at this stage and not the shoulder muscles. Gradually, extend your hands up. You can repeat this tricep exercises for women and men for 8 to 10 times per set and 2 to 3 sets.
Lying Tricep Extension
This is one of the best tricep exercises with free weights. To do this exercise, lie on a flat surface and hold dumbbells in each of your hands. When you hold the dumbbells ensure that your palms are facing up and the upper arms point to the ceiling. Raise the dumbbells and extend your elbows and hold for a couple of seconds. Slowly lower your arms such that the weights go behind your head. Extend the hands up again to repeat 8 to 10 repetitions of this exercise per set. Do this tricep exercise for 2 to 3 sets in your tricep workouts at home.
Tricep Dumbbell Kickbacks
One of the best tricep dumbbell exercises to be included in the tricep workouts for mass. You will need to stand next to a bench to do this tricep exercise. Place your left hand and left leg on the bench in such a way, that your torso is parallel to the floor. Hold a dumbbell in your right hand, such that the hand is extended out and parallel to the ground. Now without moving your forearms, bend your hand and bring the dumbbell closer to your knee and then extend it back again. This bicep and tricep exercise should be repeated for 2 to 3 sets with 10 to 12 counts in each set on both the hands.
Before you do the dumbbell exercises for triceps make sure you warm yourself up well. Ideally, these tricep exercises should be repeated three times a week, but depending on your workout schedule, you can change the dumbbell exercises in it. When you are doing these exercises, if you notice any sort of pain, stop doing the exercise immediately as chances are high that you are not doing the exercise properly.
