How to Build Mass and Strength With These 8 Simple Dumbbell Triceps Exercises | Treadmill Planet

Want to build a rock-solid set of triceps? Then keep reading!🙂

If you want to build mass and strength in your triceps, you must work hard. That means doing lots of compound exercises like dumbbell rows and pushdowns.

But if you're looking to increase your muscle size and build a thicker upper arm, then there are some simple exercises you can do.

Before we get into these exercises, it's important to understand how the muscles in your arms work.

Triceps Explained

Muscles are bundles of tiny fibers, which work together to perform a particular task. When you lift something, for example, the muscles in your arms help to move the weight up and down. When you lift a dumbbell, a single muscle group (the triceps) is responsible for moving the weight.

According to Wikipedia, the triceps, or triceps brachii (Latin for "three-headed muscle of the arm"), is a large muscle on the back of the upper limb of many vertebrates. It consists of 3 parts: the medial, lateral, and long head. It is the muscle principally responsible for the extension of the elbow joint (straightening of the arm).

Anatomy of Triceps 

The main function of the triceps is to extend the elbow joint by pulling on the biceps.

You should try to make sure that you keep these muscles strong and in good shape. One way to do this is to do exercises that are specifically designed to strengthen them. If you work out regularly, your triceps should be stronger.

The stability it gives your shoulders and arms, along with an improvement in flexibility and range of motion, are all reasons why it's crucial to enhance triceps strength. 


Best Dumbbell Tricep Exercises To Try

With just a pair of dumbbells, you can perform almost any exercise targeting the triceps. There are many variations of exercises that target the triceps, but the two most common are the lateral raise and the straight arm pulldown. While it may seem difficult to do either of these exercises with a pair of dumbbells, I’ve outlined some of the best dumbbell triceps exercises to perform.

Overhead Dumbbel Extension (Single Arm)

Start with your feet shoulder-width apart and tighten your core. With one hand, hold a dumbbell behind your head with your elbow flexed to 90 degrees. The hand on the other hip should be firmly planted. The triceps must be contracted in order to press the dumbbell up until the arm is fully extended. Reset the weight to its initial position after pausing.


Side Lateral Raise

Choose a set of dumbbells and place them by your side at arms' length with the palms facing you. Maintain a straight posture while holding the dumbbells. Your beginning point will be in this place.

Lift the dumbbells to your side with a small bend in your elbow and your hands slightly tipped forward, keeping your torso steady (no swinging). Once your arms are parallel to the floor, keep raising yourself. At the top, take a little pause after exhaling as you complete the action.

Inhale as you slowly return the weights to their starting position.


Dumbbell Straight Arm Pulldown

Take hold of your dumbbells with an overhand grip. After that, put your feet shoulder-width apart and stand.

The next step is to bend over until your torso is nearly parallel to the ground, hinge at the hips, and let your arms dangle down.

Squeeze your lats and draw your arms backward until they're a little bit behind your back, as if performing a pulldown. Avoid overextending because doing so could harm your shoulder.

Before moving on to the next rep, slowly return the dumbbells to their starting position.


Tricep Dumbbell Kickbacks

Grab a set of dumbbells, lean forward, and slightly flex your knees.

Kick back until your arms are fully extended while raising your elbows so that your upper arms are parallel to the floor.

Bring the weights back to their starting position gradually.


Kneeling Right Tricep Kickbacks

Put your left knee and hand flat on a bench to begin. Your right hand should be used to hold a dumbbell. Slowly extend your elbow to pull the dumbbell back while keeping your upper arm stationary. Before repeating, pause and go back to the beginning position.


Incline Bench Row

Place your feet on the floor behind you and position a bench at a 45° angle so you can lie face down on it with your chest fully touching the bench. With the palms of your hands facing each other and a pair of dumbbells in your hands, let your arms dangle down.

Squeezing your shoulder blades together and pulling your elbows back will help you row the weights up until your upper arms are parallel to or just above your body. Return the weights to the beginning with caution.


Lying Dumbbell Triceps Extension

Sit on the end of a flat bench with a pair of dumbbells. Lie back and use a neutral grip to raise the dumbbells above your head, palms facing each other. Lower the dumbbells until they are about level with your ears, bending at the elbows and keeping your upper arms set. Squeeze your triceps and return to the starting position with the dumbbells.


Dumbbell Floor Press with Single Arm

Begin by resting on your back, legs bent, and feet flat on the ground. The left elbow should be extended at a 45-degree angle from the side, with a dumbbell in the left hand. The right arm should be flat on the ground. Pressing the left arm out to the side while keeping the lower back pressed firmly onto the floor. After pausing briefly, carefully bend your elbow to bring your weight back down till your left arm's upper back touches the floor. 

For a full set, perform 8 to 10 reps on your left side, then repeat on your right side.


In conclusion, Dumbbells are a great tool to improve and increase strength. If you have been wanting to start working out but don’t know where to start, these exercises are great for beginners who are looking to get in shape. The exercises target the triceps which are an important muscle group to train.

Try these 8 simple dumbbell triceps exercises to build mass and strength in your arms.