So far this month I’ve provided you with a post on improving your fitness in the New Year and then followed that up with a selection of dumbbell chest exercises to try this New Year. Today I’m going to be following these posts up and helping you strengthen and tone your arms by listing 4 Effective Dumbbell Tricep Exercises To Try This New Year.
If you enjoy weightlifting and you want to develop impressive arms this New Year, these three dumbbell tricep exercises are a perfect way to achieve your goals. The only equipment they require is a bench and a set of dumbbells which you can find at any gym or purchase to use in your own home.
When performing these dumbbell tricep exercises, try to do 3-5 sets of 8-12 repetitions. I normally do one warm up set with a lighter weight, then increase the weight I’m lifting and perform three full sets. I always aim for 12 repetitions and make sure I can do at least eight. If I can’t do eight, I drop the weight I’m lifting and if I can do 12 repetitions with ease, I increase it.
Exercise 1 – Standing Single Dumbbell Overhead Tricep Extension
The standing single dumbbell overhead tricep extension is a brilliant exercise for strengthening and toning your triceps. It also works your core to a lesser degree.
Equipment Required:
– 1 Dumbbell
Instructions:
1. Grab the dumbbell with both hands and stand up straight with your feet a shoulder width apart, a slight arch in your back and your knees slightly bent.
2. Straighten your arms and lift the dumbbell up above your head.
3. Slowly bend your elbows and lower the dumbbell behind your head, stopping when the bend in your elbows reaches a 90 degree angle.
4. Slowly straighten your elbows and lift the dumbbell back up to the starting position.
5. Repeat steps 3-4 for 8-12 repetitions.
6. After your last repetition, slowly lower you arms and the dumbbell down in front of you and put the dumbbell on the floor.
7. Rest for 1 minute and then repeat steps 1-6 for the desired number of sets.
8. If you’re working out in a gym and you no longer require the dumbbell after your final set, make sure you put it away.
Variations:
– Standing Two Dumbbell Overhead Tricep Extension:- Grab two lighter dumbbells and perform the exercise as described above, except instead of holding one dumbbell with both hands, hold a dumbbell in each hand. By using two dumbbells, you isolate your triceps in each arm and ensure that they develop evenly.
– Seated Single Dumbbell Overhead Tricep Extension:- Grab a bench, sit on it and perform the exercise as described above from a seated position. By sitting on a bench, you don’t have to worry about balance or core stability and you can fully focus on working your triceps.
– Seated Two Dumbbell Overhead Tricep Extension:- Grab a bench and two lighter dumbbells, sit on the bench and then perform the exercise as described above from a seated position, except instead of holding one dumbbell with both hands, hold a dumbbell in each hand. This variation combines the benefits from the two variations described above which means you don’t have to worry about balance or core stability when performing the exercise and you get to isolate each tricep and ensure that they develop evenly.
Video Demonstration:
Exercise 2 – Single Dumbbell Tricep Kickback
The single dumbbell tricep kickback is another top way to build muscle in your triceps. It gets its name because the motion has the dumbbell kicking out behind you.
Equipment Required:
– 1 Dumbbell
– 1 Bench
Instructions:
1. Adjust the bench so that it’s flat.
2. Grab the dumbbell in your right hand, kneel on the bench with your left knee and leave your right foot on the floor.
3. Lean forwards, place your left hand on the bench, get your balance and then bring your right elbow up until it’s at a 90 degree angle and your right upper arm is parallel to the floor.
4. Slowly extend your right elbow and raise the dumbbell up behind you, stopping just before your elbow fully locks.
5. Slowly bend your right elbow and lower the dumbbell back to the starting position.
6. Repeat steps 4-5 for 8-12 repetitions.
7. Transfer the dumbbell to your left hand, kneel on the bench with your right knee and leave your left foot on the floor.
8. Lean forwards, place your right hand on the bench, get your balance and then bring your left elbow up until it’s at a 90 degree angle and your left upper arm is parallel to the floor.
9. Slowly extend your left elbow and raise the dumbbell up behind you, stopping just before your elbow fully locks.
10. Slowly bend your left elbow and lower the dumbbell back to the starting position.
11. Repeat steps 9-10 for 8-12 repetitions.
12. After your last repetition, stand up and put the dumbbell on the floor.
13. Rest for 1 minute and then repeat steps 2-12 for the desired number of sets.
14. If you’re working out in a gym and you no longer require the equipment after your final set, make sure you wipe down the bench with a towel and put the dumbbell away.
Variations:
– Bent Over Single Dumbbell Tricep Kickback:- Perform the exercise as described above, except instead of using of using a bench, bend over and and hold the position unassisted. By removing the bench, you bring your core into play and get to boost your core stability at the same time as working your triceps.
– Bent Over Two Dumbbell Tricep Kickback:- Grab two dumbbells and perform the exercise as described above, except instead of using a bench, bend over and and hold the position unassisted and instead of exercising one arm at a time, kick back both arms at the same time. By removing the bench and using two dumbbells, you get to boost your core stability and also target both your tricep muscles at the same time.
Video Demonstration:
Exercise 3 – Two Dumbbell Skull Crusher
The two dumbbell skull crusher is yet another fantastic exercise for adding size and tone to your triceps. It gets its name because the motion involves lowering the dumbbells towards your skull.
Equipment Required:
– 2 Dumbbells
– 1 Bench
Instructions:
1. Adjust the bench so that it’s flat.
2. Sit upright on the bench with your knees bent and rest the dumbbells on your knees.
3. Slowly lean backwards and lie down on the bench while keeping your knees bent. As you lean back, lift the dumbbells off your knees and hold them above your chest.
4. Slowly bend your elbows and lower the dumbbells towards your skull, stopping when they’re at a 90 degree angle.
5. Slowly extend your elbows and raise the dumbbell back up to the starting position.
6. Repeat steps 4-5 for 8-12 repetitions.
7. After your last repetition, slowly lower the dumbbells forwards onto your knees.
8. Once the dumbbells are on your knees, slowly lean forwards, sit upright and then lower them onto the floor.
9. Rest for 1 minute and then repeat steps 2-8 for the desired number of sets.
10. If you’re working out in a gym and you no longer require the equipment after your final set, make sure you wipe down the bench with a towel and put the dumbbells away.
Variations:
– Single Dumbbell Skull Crusher:- Perform the exercise as described above, except instead of using of using two dumbbells hold one dumbbell in both hands. Single dumbbell skull crushers are a great exercise if one of your triceps is weaker than the other and allows your stronger tricep to support the weaker one until they’re both at equal strength.
– Incline Two Dumbbell Skull Crusher:- Adjust the bench so that it’s at an incline angle and then perform the exercise as described above. The incline angle makes the exercise slightly easier, so is a great option to start with if you’re struggling with the flat bench.
– Decline Two Dumbbell Skull Crusher:- Adjust the bench so that it’s at a decline angle and then perform the exercise as described above. The decline angle makes the exercise more challenging, so is a great option if you want to give your triceps a really intense workout.
– Incline Single Dumbbell Skull Crusher:- Adjust the bench so that it’s at an incline angle and perform the exercise as described above, except instead of using of using two dumbbells hold one dumbbell in both hands. This variation combines the benefits of the single dumbbell skull crusher and the incline two dumbbell skull crusher, so is a great option if you’re struggling with the flat bench and one of your triceps is weaker than the other.
– Decline Single Dumbbell Skull Crusher:- Adjust the bench so that it’s at a decline angle and perform the exercise as described above, except instead of using of using two dumbbells hold one dumbbell in both hands. This variation combines the benefits of the single dumbbell skull crusher and the decline two dumbbell skull crusher, so is a great option if you want to give your triceps an intense workout but one of them is currently weaker than the other.
Video Demonstration:
Summary
Strong, defined, toned arms are a New Year fitness goal desired by many people but achieved by very few. With these three dumbbell tricep exercises you can set yourself apart from the crowd and ensure that you’re successful in building impressive arms this New Year. Just incorporate some or all of these exercises into your workout routines and you’ll be able to develop the triceps you’ve always dreamed of.
What do you guys think? Are dumbbell exercises part of your workout routine? What are your favourite triceps exercises? Comment at the bottom of this post and let me know. Also, if you found this post useful, please Like It, +1 It, Pin It and Tweet It, so that as many people as possible can incorporate these effective dumbbell tricep exercises into their workout routine.