Dumbbell Triceps Exercises
19 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Standing Dumbbell Triceps Extension
Dumbbell
Triceps long head
Tricep Dumbbell Kickback
Dumbbell
Triceps lateral headTriceps medial head
Close-Grip Dumbbell Press
Dumbbell
Triceps lateral headTriceps medial headMiddle chest
Dumbbell Floor Press
Dumbbell
Triceps lateral headTriceps medial headMiddle chest
Decline Dumbbell Triceps Extension
Dumbbell
Triceps long head
Dumbbell One-Arm Triceps Extension
Dumbbell
Triceps long head
Dumbbell Tricep Extension -Pronated Grip
Dumbbell
Triceps long head
Lying Dumbbell Tricep Extension
Dumbbell
Triceps long head
One Arm Pronated Dumbbell Triceps Extension
Dumbbell
Triceps long head
One Arm Supinated Dumbbell Triceps Extension
Dumbbell
Triceps medial head
Seated Bent-Over One-Arm Dumbbell Triceps Extension
Dumbbell
Triceps lateral headTriceps medial head
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Dumbbell
Triceps lateral headTriceps medial head
Seated Triceps Press
Dumbbell
Triceps long head
Standing Bent-Over One-Arm Dumbbell Triceps Extension
Dumbbell
Triceps lateral headTriceps medial head
Standing Bent-Over Two-Arm Dumbbell Triceps Extension
Dumbbell
Triceps lateral headTriceps medial head
Standing One-Arm Dumbbell Triceps Extension
Dumbbell
Triceps long head
Tate Press
Dumbbell
Triceps lateral headTriceps medial head
Dumbbell Cross-Face Triceps Extension
Dumbbell
Triceps lateral head
Dumbbell Incline Triceps Extension
Dumbbell
Triceps long head
Programs with these exercises
Dumbbell Upper/Lower Split, 4 Days
A four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.
Intermediate · 4 times a week · HomeDumbbell Arm Workout: Biceps & TricepsAn arm workout with dumbbells in supersets: biceps curls, hammer curls, extensions and close-grip push-ups.
Beginner · once a week · HomeUpper/Lower 4-Day SplitFour sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · GymPush Pull Legs RoutineThree workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.
Intermediate · 3 times a week · Gym