Best Tricep Exercises with Dumbbells

by: Super Sister Fitness


Today I’m sharing the best triceps exercises with dumbbells. If you want a triceps workout at home with dumbbells, this is a great option for you! Get those triceps poppin ladies!

All you need for this workout is a bench/chair and one set of light to medium dumbbells. I’m using 8lbs. dumbbells in this video, but you can start with 2 or 3lbs.

Make sure to do a couple of things in your warmup like arm crosses, shoulder circles, wrist circles and get your heart rate up a little bit.

Tricep Dip – Place your hands on the bench behind you with your feet together and flat on the floor with your knees bent. Slowly bend lower by bending your elbows, as low as you can, then press back up firmly. If you want to make this harder for yourself, all you have to do is extend your legs out straight.

Overhead Extension – First, sit straight and hold your dumbbells (you can do it with 1 or 2 dumbbells) in front of you. Raise your dumbbells above your head until your arms are straight up in the air. Start by gently lower the dumbbells back just behind your head, bending your elbows to 90degrees. Then bring the dumbbells up to back to the starting position.

Tricep Kickback – Stand up, take one leg in front and the other leg straight back. Holding one dumbbell each hand, pull your elbows up and kick them back until your arms are fully extended. Then slowly lower the dumbbells back to the starting position.

Single-leg Dip – Again, place your hands on the bench behind you with knees bent at 90degrees and your feet on the ground. Raise one foot crossing your ankle over the knee. Start bending by lowering your body as low as you can, then push back up to starting position.

Tricep Push-up – Come down to your mat and place yourself in a push up position. Start with your knees down (you can do it with feet wide open) and your hands on floor. Bend your elbows behind you and lower your chest against the floor. Then push your body up, away from the floor, returning to starting position.

Child’s Pose – While in a tricep push-up position, send your hips all the way back with your arms stretch out above your head and your forehead placed on the mat.

(Note: If you want to pause, repeat back another 3 or 4 circuits, feel free to do that and then do the stretches)

After that, let’s move in to the stretches. Take one arm at a time, bend the elbow then gently pull back. Follow this illustration.

Once complete, check in with us over on Instagram! We want to hear from you. You can let us know you’re done by tagging #SSFsweatsquad and/or @supersisterfitness