FITNESS

8 Dumbbell Exercises To Get Defined Triceps

  • 1. Lying Triceps Extension
    1 / 8 1. Lying Triceps Extension

    Start: Grab a pair of dumbbells and lie on a bench. With a neutral, shoulder-width grip and straight arms, hold the dumbbells up over your forehead.

    Finish: Bend at the elbows as you lower the weights down to the sides of your forehead. Keep your upper arms in the same position, and pause when your elbows are bent just past 90 degrees. Return to the starting position.

    Related: The Best Dumbbell Workouts – Arms And Upper Body

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  • 2. Swiss-Ball Lying Triceps Extension
    2 / 8 2. Swiss-Ball Lying Triceps Extension

    Lie with only your head, neck, and shoulder blades in contact with a ball — your lower back should be off of it. Then with your feet shoulder-width apart, push to lift your hips until they’re parallel to the floor and your knees are bent at a 90-degree angle.

    Do standard lying triceps extensions, angling your arms back slightly as you hold the dumbbells overhead, to ensure more work for the long head of your triceps.

    Related: One-Kit Wonder: Dumbbell Workout

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  • 3. Cross-Body Unilateral Extension
    3 / 8 3. Cross-Body Unilateral Extension

    Start: Sit on a bench and lean toward your dominant side, grabbing the side of the bench to steady yourself. With an overhand grip, hold a dumbbell in your non-dominant hand and raise it at arm’s length above your shoulder so your arm and torso are at the same angle.

    Finish: Bend your elbow to lower the weight until it’s an inch or two above your jaw. Pause, then return to the starting position. Keep your upper arm in the same position throughout. Finish the set with that arm, then repeat with the other.

    Related: 3 Dumbbell Curling Exercises For Bigger Biceps

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  • 4. Overhead Triceps Extension
    4 / 8 4. Overhead Triceps Extension

    Start: Grab the end of a moderately heavy dumbbell with both hands, and sit at the end of a bench. With your palms around the bar and pressing up on the inside of the upper weight plate, lift the weight over your head, and hold it there with your elbows close to your head.

    Finish: Lower the weight behind your head until your forearms are just past parallel to the floor. Pause, then return to the starting position. Keep your upper arms in the same position throughout.

    Related: The Dumbbell Workout To Burn Fat Fast

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  • 5. Swiss-Ball Overhead Triceps Extension
    5 / 8 5. Swiss-Ball Overhead Triceps Extension

    This is basically the same as the standard overhead triceps extension, except that the ball requires you to balance, making the exercise more challenging.

    Related: WATCH: Best Dumbbell Moves To Pump Up Your Shoulders And Chest

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  • 6. Unilateral Overhead Triceps Extension With Lean
    6 / 8 6. Unilateral Overhead Triceps Extension With Lean

    Start: Grab one light dumbbell in your non-dominant hand with an overhand grip, and sit sideways on a bench. Lean so your torso is at about a 75-degree angle to the bench. (You don’t have to break out the protractor here; you just want to be somewhere between 45 and 90 degrees.)

    Support your body with your other hand on the bench. Hold the dumbbell straight up over your head, following along the same angle as the rest of your body.­

    Finish: Lower the weight at an angle behind your head, toward the opposite ear. Pause, then return to the starting position. Keep your upper arm at the same angle throughout. Finish the set with that arm before repeating with the other.

    Related: 15-minute Workout: 4 Barbell Exercises For Bigger Biceps And Triceps

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  • 7. Unilateral Triceps Kickback
    7 / 8 7. Unilateral Triceps Kickback

    Start: Grab a light dumbbell in your non-dominant hand and place your opposite hand and knee on a bench. (This is the same basic starting position as the one-arm row.) Plant your non-dominant foot flat on the floor.

    Bend forward at the hips so your torso is parallel to the floor. Hold the dumbbell at the side of your abdomen with a neutral grip, elbow pointed toward the ceiling.

    Finish: Lift the weight up and back until your arm is straight. Keep your elbow pointed toward the ceiling and the rest of your body steady. Pause for 2 full seconds, then slowly return to the starting position. Finish the set on that side before repeating on the other.

    Related: Are 6-Pack Abs Really Worth It?

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  • 8. Close-Grip Bench Press
    8 / 8 8. Close-Grip Bench Press

    Start: Grab a pair of dumbbells with a neutral grip, to maximize your triceps workload. Lie on a bench and extend both arms directly over your chest.

    Finish: Lower the weights straight down toward your chest. (If you angle them outward, you’ll reduce the role of your triceps.) Bring your elbows past your sides and stop just before the weights touch your chest. Pause, then press back to the starting position.

    Related: How To Strengthen Your Abs Further

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