The 4-Exercise Dumbbell Workout for Bigger, Stronger Triceps

It's funny that flexing biceps has become the symbol for big arms because the biceps aren't actually the biggest muscle group in the upper arms. That honor belongs to the triceps. Training your triceps  hard—and smart—are key to not only getting big arms but also getting stronger on pressing movements.

When it comes to triceps training, you can never go wrong with dumbbells. With dumbbells, you can work the muscles in a variety of ways. Going with lighter weight lets you work one arm at a time. Going heavier enables you to use both arms at the same time, similar to what you would do with a barbell.

This four-move workout can help make your triceps bigger, stronger, and more completely developed. It's a good idea to group it with another pushing muscle like chest or shoulders in your training schedule. You can also do it with your biceps workout to have a complete and intense arm day.

The Ultimate Dumbbell Triceps Workout

1

SINGLE-ARM TRICEPS KICK-BACK

Perform all of the reps on one side before switching to the other side. Don't rest between sides and rest 1 min. between sets.

Dumbbell Kick-Back

3 sets, 10-12 reps (left side, no rest)

Dumbbell Kick-Back

3 sets, 10-12 reps (right side, rest 1 min.)

2

Standing Dumbbell Triceps Extension

Perform a dropset on the final set.

3 sets, 8-10 reps (rest 1 min.)

3

Dumbbell skullcrusher

3 sets, 10-12 reps ( rest 1 min.)

4

Narrow-Grip Dumbbell Push-Up

3 sets, 15 reps (rest 1 min.)