When it comes to training triceps, most movements are performed using the cable pulley.  Movements like the triceps pushdown, either with ropes, a single cable pulley, or a straight bar attachment, are almost always found in a typical chest and triceps or bodybuilding training split. Today however, we’re going to talk about the best dumbbell triceps exercises, to give you some more variety, as well as added functional strength and muscle mass.

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What Are the Triceps?

The triceps brachii is one of the primary muscles of the upper arm, located on the posterior (back) side. It spans from the shoulder to the elbow, running along the humerus bone, and is responsible for elbow extension — essentially, straightening your arm.

Unlike the biceps, which flex the arm, the triceps are responsible for all pressing and pushing motions. This makes them crucial not only for upper body aesthetics but also for functional strength in movements like bench press, push-ups, and overhead presses.

The triceps is a voluntary muscle, meaning it contracts when consciously activated, playing a vital role in daily and athletic movements.

“The triceps brachii is a powerful extensor of the elbow joint, involved in both isolated upper body actions and complex compound exercises.”
— Moore et al., Clinically Oriented Anatomy

Triceps Anatomy: The Three Heads

The name "triceps" literally translates to “three heads,” referring to the three individual muscle segments that make up this one muscle group. Each head has a unique origin point and activation pattern.

1. Long Head

• Originates from the infraglenoid tubercle of the scapula

• Runs along the length of the upper arm

• Assists in shoulder extension and elbow extension

2. Lateral Head

• Originates from the posterior surface of the humerus, above the radial groove

• Located on the outer part of the upper arm

• More prominently involved in high-intensity force production

3. Medial Head

• Originates from the posterior surface of the humerus, below the radial groove

• Sits deeper and more medially

• Active in all forms of elbow extension, especially during low-intensity or endurance-based movements

“Different heads of the triceps are preferentially recruited depending on grip variation, load, and shoulder positioning.”
— Barnett et al., Journal of Strength and Conditioning Research

Why Dumbbells Are Ideal for Triceps Training

While machines and cables have their place, dumbbells offer distinct advantages when training for triceps strength and hypertrophy:

1. Greater Stabilizer Engagement

Because dumbbells are not fixed like machines or barbells, they require your muscles — especially the core and shoulder stabilizers — to work harder to control the weight. This boosts coordination and neuromuscular activation.

“Free weights activate more stabilizer muscles than machines, which may lead to improved functional strength.”
— Schwanbeck et al., Journal of Strength and Conditioning Research

2. Improved Range of Motion

Dumbbells allow for natural wrist rotation and more freedom of movement, especially in exercises like skull crushers or overhead extensions. This results in better joint alignment and fuller contractions.

3. Correcting Muscle Imbalances

Unilateral or alternating dumbbell exercises ensure that each arm works independently, which prevents your dominant side from compensating — a common issue with barbell training.

4. Core Activation and Midline Stability

Any time you're training with dumbbells — especially in a standing or seated position — your body must stabilize itself without the support of a machine. This passive demand improves posture and reinforces core strength over time.

Best Dumbbell Triceps Exercises

Best Dumbbell Triceps Exercises

If you're serious about building stronger arms, these dumbbell-based triceps exercises should be in your weekly rotation:

• Dumbbell Overhead Triceps Extension (seated or standing)

• Dumbbell Skull Crushers

• Single-Arm Dumbbell Kickbacks

• Close-Grip Dumbbell Press

• Neutral-Grip Dumbbell Floor Press

• Incline Dumbbell Kickbacks

• Seated Dumbbell Triceps Press (French Press)

Each of these targets the triceps through a different angle, tension profile, and joint position, helping to stimulate all three heads and drive hypertrophy.

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1. Single Arm Dumbbell Triceps Kickback

The single arm triceps kickback is one of the most popular free-weight triceps exercises, yet often gets criticism. The kickback is a difficult dumbbell triceps exercise, in terms of muscle activation. It must be performed with full range of motion and at the right arm angle, to full contract the triceps brachii. Otherwise, it can feel like you aren’t fully utilizing your triceps. 

How To Perform Single Arm Dumbbell Triceps Kickback

• Start by kneeling on a bench support yourself with your none working arm and knee.
• Ensure your chest is flat facing the bench, at a 90-degree angle.
• With one arm, and dumbbell in hand, hold the dumbbell against your pec
• Fully extend your elbow until your arm is straight and contract your triceps
• Slowly return your arm back to a 90-degree angle to starting position, with minimal arm movement, using your elbow as a hinge.

2. Narrow Grip Dumbbell Press (Hex Press)

The narrow grip dumbbell press or Hex Press, is a compound movement, that doubles over as a chest and triceps exercise. The narrow grip dumbbell press is an effective exercise to activate the triceps as well as emphasize the inner chest to bring a full and develop aesthetic. 

How To Perform Narrow Grip Dumbbell Press

• Lie flat on a bench with two dumbbells in hand
• Press the weight above you over your chest
• Place the dumbbells together and slowly lower the weight to your chest
• Pause, then push the weight back up

3. Seated Dumbbell Overhead Triceps Extension 

The seated dumbbell overhead triceps extension can be performed with one arm as a single unilateral movement, or a bilateral movement, using one dumbbell with two hands. Either variation will help develop bigger and stronger triceps, as it emphasizes a full range of motion, and can be performed for volume, to build more muscle mass.

How To Perform Seated Dumbbell Overhead Triceps Extension  

• Position yourself on a bench with a single dumbbell between your hands fixed in a diamond grip
• Raise and press the dumbbell over and directly above your head
• Bend the elbows and slowly lower the weight behind your head forming a 90 degree bend at the elbows
• Once your arms are fully contracted and extended, reverse the movement, raise the dumbbell back up, overhead to starting position.

4. Dumbbell Skull Crushers

Intimidating as it may sound the dumbbell skull crusher is a popular and effective dumbbell triceps exercise. Often used in bodybuilding programs and found in some of the most popular bodybuilders training routines. The skull crusher not only works your triceps, it also works your chest similar to a dumbbell pullover, without the full contraction. The skull crusher is a good triceps dumbbell exercise to activate the medial head of the triceps, as compared to standing triceps extensions or other exercises in which your upper arm is at your side.

How To Perform Dumbbell Skull Crushers 

• Lie down flat on a bench with a single dumbbell of minimal or moderate weight to start.
• Position your head at the top of the bench, and with a diamond grip using both hands, press the dumbbell overhead. This can also be done unilaterally with two dumbbells, one in each hand.
• Flex your elbow and lower the weight over the top of your head, until your arms are fully extended behind you
• Press the weight back up overhead to start position.

5. Incline Dumbbell Triceps Kickback

The incline dumbbell triceps kickback, is one of the best dumbell triceps exercise, with greater extension. Although the conventional triceps kickback works, by having your arms at the side of the bench, it positions your upper body in direct alignment with the direct plane your arms need to stay on for maximal contraction. 

How To Perform Dumbbell Triceps Kickback

• Position yourself on an incline bench set at standard 45 degrees
• with two dumbbells one in each hand, kickback your arms at the same time behind you, flexing your triceps
• reach maximum extension, with your body in a static position. 
• Once you reach full extension, bring your arms back to 90 degrees parallel with the floor. 

Best Dumbbell Triceps Exercises: Reps and Sets 

Your rep and set scheme should reflect your specific training goal — whether it's hypertrophy, body aesthetics, or strength development. Here's how to structure your dumbbell triceps training for each:

For Hypertrophy (Muscle Growth + Strength)

• Sets: 4 per exercise

• Reps: 16, 12, 10, 8 (increase weight each set)

• Rest Between Sets: 60–90 seconds

• Focus: Progressive overload and full range of motion to recruit all three triceps heads

For Aesthetics and Muscle Definition

• Sets: 5–6

• Reps: 14–16 (or to failure)

• Rest Between Sets: 30–60 seconds

• Focus: Higher volume with moderate to light weights to increase blood flow and muscle fullness

For Strength

• Sets: 3–4

• Reps: 6–8

• Rest Between Sets: 90–120 seconds

• Focus: Heavier loads with slower eccentric control, emphasizing compound dumbbell pressing variations like the close-grip press or floor press

Sample Dumbbell Triceps Workout Split

This dumbbell-only triceps routine can be used as a standalone arm workout or integrated into a push or upper body training day.

Dumbbell Triceps Hypertrophy Workout

1. Seated Overhead Dumbbell Triceps Extension
4 sets: 16, 12, 10, 8 reps
Start light and increase weight each set

2. Dumbbell Skull Crushers (Flat Bench)
4 sets: 12–10 reps
Lower dumbbells slowly with a slight wrist rotation to protect elbows

3. Incline Dumbbell Kickbacks
3 sets: 14–16 reps
Focus on full extension and a hard squeeze at the top

4. Close-Grip Dumbbell Press (Flat Bench)
4 sets: 10, 8, 8, 6 reps
Use heavier weight — this also hits the chest and anterior delts

5. Single-Arm Dumbbell Overhead Triceps Extension
3 sets: 12–14 reps each arm
Unilateral training improves balance and control

Optional Finisher

Dumbbell Triceps Burnout Set

• Perform overhead extensions to failure

• Immediately transition to close-grip press (no rest)

• Rest 90 seconds, repeat 2 more rounds

Tip: Pair your workout with post-training recovery fuel like Swolverine Whey Isolate or INTRA to replenish amino acids and support muscle repair.

Best Dumbbell Triceps Exercises: Takeaway 

Dumbbells are an often-underrated training implement in bodybuilding. A mix of dumbbell exercises, machines, and functional strength training will improve overall performance, physique, and strength. By incorporating the best dumbbell triceps exercises into your training, you can increase mobility and total body strength.

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