For a home dumbbell tricep workout, you can perform a variety of exercises that target the three heads of the triceps muscle. Here’s a simple yet effective routine:
- Dumbbell Skull Crushers: Lie on your back with knees bent and feet flat on the floor. Hold dumbbells directly above your shoulders and slowly bend your elbows to lower the weights beside your head. Extend arms back to the start for one rep.
- Overhead Dumbbell Extensions: Stand or sit with a dumbbell held by both hands. Extend your arms overhead, then bend your elbows to lower the dumbbell behind your head. Straighten your arms to return to the starting position.
- Dumbbell Kickbacks: Lean forward with a flat back, holding a dumbbell in one hand. Keep your upper arm stationary as you extend the forearm behind you, focusing on contracting the triceps.
- Close-Grip Dumbbell Press: Lie on your back and hold dumbbells with palms facing each other. Press the weights up above your chest, keeping the dumbbells close together throughout the movement.
- Dumbbell Tate Press: Lie on a bench with dumbbells held above your chest. Lower the weights towards your chest by bending your elbows out to the sides. Press back up to the starting position.
- Single-Arm Dumbbell Overhead Extension: Sit or stand and hold a dumbbell with one hand. Extend your arm overhead and lower the weight behind your head. Return to the start and repeat before switching arms.
- Dumbbell-Loaded Triceps Dips: Place two chairs or benches parallel to each other. Sit on one and place your hands on the edge, holding a dumbbell with your legs on the other chair. Lower your body by bending your elbows, then press back up.
Remember to start with a weight that allows you to perform the exercises with proper form and gradually increase as you get stronger.
