The best 7 dumbbell exercises for bigger arms

Training your triceps is essential for building bigger, stronger arms. The majority of your upper arm muscle mass is made up of the triceps, so if you want to train your arms, you should focus on this important three-headed muscle. With just a pair of dumbbells, you can perform a variety of exercises that target each head of the triceps, resulting in balanced strength, size, and definition. Whether you train at home or in the gym, these dumbbell triceps exercises will help you build impressive upper body strength with minimal equipment.

Understanding the structure of the triceps muscle

The triceps is a large muscle group that runs along the back and side of the upper arm. extends the elbow joint and works antagonistically to biceps, i.e., it relaxes when the biceps contracts, and vice versa.

The triceps consists of three heads. The long head originates at the scapula (shoulder blade), the lateral head originates at the upper part of the humerus (upper arm bone), and the medial head originates at the lower part of the humerus. All three heads converge at the elbow.

The importance of engaging all three heads of the triceps

Just like with any other muscle, optimal triceps development depends on performing a variety of triceps exercises that target all three heads. Overtraining the long head while neglecting the medial and lateral heads creates a muscle imbalance, hindering overall muscle development. Training all three heads maximizes strength and muscle growth, improving performance and overall appearance.

Exercises like close-grip presses and overhead triceps extensions target the long, lateral, and medial heads of the triceps. Combining these exercises with other triceps exercises ensures balanced development.

7 effective triceps exercises with dumbbells

Close-grip dumbbell bench press

Training goal

The close-grip dumbbell bench press primarily trains the lateral and medial heads of the triceps, but also engages the long head, chest, and anterior deltoids. The close grip, with elbows held close to the body, shifts the focus to the lateral and medial heads compared to the standard bench press.

execution

1. Lie flat on a bench and press your feet into the ground.

2. Keep your elbows close to your body and press a pair of dumbbells into the air.

3. With your arms fully extended, tense your triceps.

4. Lower the dumbbells slowly until they touch your chest, keeping your upper arms close to your body.

5. Take a short break before quickly pushing it back up.

Triceps extension while lying down

Training goal

Lying triceps extensions primarily train the triceps, especially the long head, but also the medial and lateral heads, the deltoid muscles, and the latissimus dorsi. For even better results, you can perform this exercise with a strength training machine such as the... Speediance Gym Monster 2 make.

execution

1. Lie flat on a bench or the floor and hold two dumbbells with straight arms above your head.

2. Bend your arms at the elbows and slowly lower the dumbbells towards your head while keeping your upper arms straight.

3. Stop just before the dumbbells touch the floor or the bench.

Floor dip push-ups with a close grip and dumbbells

Training goal

The floor dip push-up with a close grip and dumbbells primarily trains the triceps, but also the chest and deltoid muscles. The close-grip push-up works the medial and lateral heads, while the dip works the long head of the triceps.

execution

1. Lie on the floor and get into the dip position, hold your dumbbells firmly and place them directly behind your body.

2. Your feet should be hip-width apart in front of your body and your legs should be parallel to the floor, with your Knee are slightly bent.

3. Now lift your buttocks off the ground and do your dips by lowering your body towards the ground.

4. After 10 repetitions, move your feet behind you into a push-up position.

5. Hold the dumbbells still and do 10 repetitions of close-grip push-ups.

6. Alternate between floor dips and close-grip push-ups, keeping your core engaged.

One-armed French press

Training goal

This exercise trains all three heads of the triceps, providing a comprehensive workout that strengthens the arms. While it primarily targets the long head, it also engages the lateral and medial heads, ensuring balanced muscle growth, improved stability, and core activation.

execution

1. Stand or sit with your back straight.

2. Hold a single dumbbell with both hands directly above your head.

3. Position your hands so that your palms are facing upwards, and your arms should be fully extended.

4. Bend your elbows, keep your upper arms still, and slowly lower the barbell behind your head. Don't perform the movement too quickly.

5. Stop when your forearms are parallel to the ground.

6. Slowly and with control, extend your arms back to the starting position.

One-arm overhead triceps extension

Training goal

The one-arm overhead triceps extension primarily targets the long head of the triceps, helping to build strength and size while also working the lateral and medial heads. Because you're only training one arm at a time, you can specifically address imbalances in your muscle development and simultaneously improve your coordination and balance.

execution

1. Sit on a bench or stand upright with one leg extended forward.

2. Take a dumbbell in one hand and lift it directly above your head.

3. Your palm should face your body and your arm should be fully extended.

4. Slowly bend your elbow and lower the barbell behind your head, keeping your upper arm still. Avoid swinging the weight or using momentum, as this can lead to injury.

5. Hold the position for one or two seconds with your forearm parallel to the floor.

6. Extend your arm slowly as you return the dumbbell to the starting position.

Triceps pushdown with underhand grip

Training goal

The underhand triceps pushdown is an excellent cable resistance exercise that keeps the triceps under tension throughout the entire range of motion, thus enabling even faster progress.

This lateral triceps exercise specifically targets the long and medial heads and is a great way to spice up your routine.

execution

1. Attach a tall cable pulley and a straight or angled bar to your cable machine.

2. Stand upright in front of the machine.

3. Grip the bar with your hands shoulder-width apart, palms facing upwards, and pull your elbows close to your sides.

4. Push the bar down by extending your arms until they are fully straight.

5. Tense your arms at the bottom and then hold for 1-2 seconds in the fully extended position to work the lateral head muscles more.

6. Return slowly and in a controlled manner to the starting position.

Crossed triceps extension

Training goal

This exercise is an isolation exercise that effectively targets the triceps while minimally engaging other muscles. It also works all three heads of the triceps, making it an ideal exercise for the triceps.

execution

1. Lie flat on your back on a bench or on the floor.

2. Hold a light dumbbell with your arm extended above your chest.

3. Bend your elbow and keep your upper arm in place.

4. Slowly lower the barbell at a slight angle so that your upper arm comes above your face.

5. Continue until you feel a stretch in your triceps. The barbell should almost touch the floor on the opposite side of your head.

6. Quickly push the barbell back to the starting position.

7. Repeat this 12-15 times before switching to the other side.

What are the benefits of triceps exercises with dumbbells?

• The triceps make up about two-thirds of the total arm size. Therefore, training your triceps will give you stronger arms and a more balanced physique.

• It helps to build overall strength and power.

• It improves your freedom of movement.

• Increased triceps strength also improves pressing movements such as bench presses, push-ups and overhead raises, allowing you to make more progress in other muscle groups.

• By concentrating on one arm at a time, you can specifically address muscle imbalances.

• It is a simple exercise that can be performed at home or on the go with minimal equipment.

• There are several variations that you can perform with just one device.

Tips for effective triceps exercises with dumbbells

1. Progressive overload is essential for stimulating muscle growth. Start with light weights, focus on form, and gradually increase the weights, repetitions, or sets to continue building muscle.

2. Pay attention to proper form throughout the entire movement to maximize the load on the triceps and avoid injuries.

3. Focus on controlled movements. Don't rush any movements; concentrate on the entire range of motion and maintain control throughout the entire movement so that your arms don't simply drop at the end.

4. Avoid swinging the dumbbells and using the momentum of the weights to lift, as this can lead to injuries.

5. Focus on tensing your muscles during the exercises. A strong mind-muscle connection ensures that your muscles are fully engaged, which improves training results.

6. Vary your triceps training to ensure balanced muscle growth and avoid overworking one or both heads. Focusing solely on one muscle or head creates imbalances that hinder overall muscle development. Try different exercises, but also vary your grip, angles, repetitions, and rest periods to add variety.

Frequently Asked Questions

What is the most effective triceps exercise with dumbbells?

The most effective triceps exercise with dumbbells is to perform a variety of exercises that target all three heads of the triceps to ensure balanced muscle development. Lying dumbbell triceps extensions and overhead dumbbell extensions are proven exercises for building triceps mass and strength.

How do I train all three heads of the triceps?

While exercises like the French press with a barbell and close-grip push-ups train all three heads of the triceps, the most effective way to train all three heads is to use a variety of exercises to ensure a balanced training outcome.

Effective exercises for stronger arms

Strong, defined arms are more than just pumped-up biceps—smart triceps training is crucial. Using dumbbells makes it easy to build strength and mass in all three heads of the triceps, and you can perform these exercises at home or on the go with minimal equipment. Exercises like the lying triceps extension, the dumbbell French press, and overhead extensions allow you to target each head to maximize your progress and avoid imbalances. The key to success lies in consistency, variety, and progressive overload. And when you're ready to optimize your triceps training, smart devices like the Speediance Gym Monster 2 with individually adjustable resistance and guided training programs to help you train even more efficiently.