Tricep Workouts With Dumbbells At Home

The triceps can be trained very effectively with dumbbells. We have made a selection of the best workouts with dumbbells for the triceps. The better exercises include the one-armed dumbbell extensions, the triceps press, the tate press and the lying dumbbell extensions. Do you want to be able to carry out all these workouts at home?

One Armed Dumbbell Extensions

• Take a dumbbell, and sit on a bench, or stand up straight.
• Raise the dumbbell to shoulder height and stretch the arm over the head.
• Slowly lower the dumbbell behind the head, and only move the forearm.
• Move the dumbbell up and down in a smooth motion.

Lying Dumbbell Tricep Extension

• Lie down on a flat bench, with 2 dumbbells in the hands.
• The arms must be fully extended, at an angle of 90 degrees.
• The palms of your hands should point inward, and your elbows should be held close to your body.
• Hold the upper arm straight, and slowly lower the forearms, and stop around at the level of the ear.
• Move the dumbbells back to the starting position.

Seated Bent-Over One-Arm Dumbbell Extension

• Sit on the edge of a flat bench with a dumbbell in your hand.
• Bend the knees slightly, and with the chest towards the legs.
• The upper arm should remain close to the torso.
• Hold the upper arm straight, and only move the forearm backward. Extend the arm completely and hold.
• Move the arm back to the starting position.

Seated Triceps Press

• Sit on a bench with a straight back and take a dumbbell in 2 hands.
• Lift the dumbbell over the head. Keep the arms as close to the head as possible.
• Lower the dumbbell behind the head, so far as the forearm touches the bicep.
• Move the dumbbell back to the starting position.

Tate Press

• Lie down on a flat bench with a dumbbell in each hand.
• Hold the dumbbells on the chest, and move the dumbbells up until the dumbbells meet.