Skip to Content

These Are The 16 Best Triceps Exercises For An Effective Tricep Workout With Dumbbells

Flex appeal in only 15 minutes.

By Michelle Marques, CPT, Tatiana Firpo, CPT and Julia Sullivan, CPT
arm workout triceps kickback exercise

FYI: Strong arms are definitely making my "in" list this year...and every year. Why? A few of the perks of strong arm muscles (thanks to triceps exercises and shoulder and biceps moves) include lifting anything with ease, moving through water, performing upper-body workouts with perfect form, and much more.

But, you're likely neglecting the triceps, which are a minor muscle group but are key to overall fitness. "The triceps are a super, super important muscle group," says Jacqueline Kasen, CPT. "It stabilizes your your arms and your shoulders. It also helps increase like range of motion. So if you're strong there, triceps also help support chest, back, and shoulders."

Meet the experts: Holly Roser, CPT, is based in New York City and San Francisco, where she teaches her signature H Method. Jacqueline Kasen, CPT, is a Miami-based coach and master trainer and senior director of group fitness at Anatomy.

What are the triceps muscles?

Your triceps, which run along the backs of your upper arms, actually consist of three muscles—the long head, medial head, and lateral head—hence "tri." Together, these muscles help you extend your elbows and straighten your arms—and assist in chest-dominant exercises, like those infamous yogi pushups. There are different exercises that emphasize different parts of your triceps, so it's important to incorporate a variety of triceps exercises into your workout routine in order to build well-rounded strength.

Triceps Workout Tips

If you want to sculpt all 360 degrees of your upper arms (or finally nail that chaturanga in your next yoga class), it's time to add a tricep workout into your routine and give this muscle group some much-deserved attention. It's about shoring up strength and stamina in your arms and sculpt. And you can add visible definition in the process, too.

It is possible to grow the size of your triceps (which can help make them pop) with regular targeted tricep workouts, Holly Roser, CPT, says. “Focus on full-body strength training and adding these triceps moves into your plan three days per week,” she recommends, adding that three sets of 8 to 15 reps is best. “You know you’re using the correct resistance when the last two reps seem almost impossible to finish.”

You can effectively train the triceps in as little as two upper body-focused strength sessions a week, according to Kasen. Make them count by focusing on proper form. One of the most common mistakes Kasen sees with triceps exercises is a rounded posture. To fix it, pull your shoulders back and down and check that they stay there through all the reps. That ensures you're targeting the triceps from start to finish.

16 Best Triceps Exercises

Ready to feel the backs of those arms burn? The moves listed here make for a fast and effective tricep workout.

Time: 15 minutes | Equipment: mat, dumbbells, stability ball | Good for: triceps

Instructions: Choose one triceps exercise from each group below:

  • A: Dumbbell floor press, single-arm dumbbell floor press, alternating dumbbell floor press
  • B: Pushup, close-grip pushup, hand-release pushup, single-arm sphinx press, 1/2 Turkish getup to pushup, dolphin pushup
  • C: Lying overhead triceps extension, triceps kickback, triceps dip, alternating triceps kickbacks, overhead triceps extension, kneeling triceps extension, plank triceps kickback

Complete three sets of the indicated number of reps for each move. Once you've completed all sets of one move, continue to the next, in ABC order, resting as needed. Alternatively, incorporate these triceps exercises into an upper-body workout routine.

1

Dumbbell Floor Press

This is an image

Why it rocks: Your super stable position in this move allows you to challenge your triceps with heavier weights than in many others while engaging nearby muscle groups.

How to:

  1. Start lying on back with knees bent and feet flat on the floor. Hold a dumbbell in each hand with elbows out about 45 degrees from sides.
  2. Keep lower back pressed into floor, press weights straight up over chest, and extend arms.
  3. Pause for a moment at the top.
  4. Slowly bend elbows to lower weights back down until backs of upper arms return to floor. That's 1 rep. Complete 8 to 10 reps.
2

Single-Arm Dumbbell Floor Press

This is an image

Why it rocks: In addition to isolating each arm at a time (a must for avoiding strength or muscle imbalances!), this single-arm floor press variation also challenges your core to keep you stable.

How to:

  1. Start lying on back with knees bent and feet flat on the floor.
  2. Hold a dumbbell in left hand with left elbow out about 45 degrees from side. Rest right arm flat on floor.
  3. Keep lower back pressed into floor, press weight straight up over chest, and extend left arm.
  4. Pause at the top.
  5. Slowly bend elbow to lower weight back down until back of upper left arm returns to floor. That's 1 rep. Complete 8 to 10 reps on your left side, then repeat on your right for a full set.
3

Alternating Dumbbell Floor Press

This is an image

Why it rocks: Alternating floor presses give your arms a little more rest than pressing both sides together so you can push extra weight. They also hit your core a little harder.

How to:

  1. Start lying on back with knees bent and feet flat on the floor. Hold a dumbbell in each hand with elbows out about 45 degrees from sides.
  2. Keep lower back pressed into floor, press weights straight up over chest, and extend arms.
  3. Bend left elbow to lower weight down until back of upper left arm returns to floor.
  4. Reverse the movement to press left weight back up to meet right.
  5. Repeat with right arm. That's 1 rep. Complete 8 to 10 reps.
Advertisement - Continue Reading Below
4

Pushup

This is an image

Why it rocks: The pushup is an all-around power move, working your chest, back, core, glutes, triceps, and biceps at once. Maintain your form and it's a fast-track to stronger tris.

How to:

  1. Start in a high plank position with shoulders over wrists.
  2. Keep core tight, bend elbows, and lower body until arms form 90-degree angles. (Elbows should point 45 degrees away from sides.)
  3. Press back to start position. That’s 1 rep. Complete 8 to 10 reps.
5

Close-Grip Pushup

This is an image

Why it rocks: Compared to the standard pushup, the close-grip pushup places greater emphasis on your triceps, hitting all three heads hard.

How to:

  1. Start in a high plank position, but with hands directly beneath chest instead of shoulders.
  2. Bend elbows straight back towards feet to lower body until almost touching the floor, keeping upper arms close to sides.
  3. Press back up to start. That's 1 rep. Complete 8 to 10 reps.
6

Hand-Release Pushup

This is an image

Why it rocks: Hand-release pushups work all of your major muscles (triceps included, of course) and can help you boost your pushup range of motion, since they force you to practice powering up off the floor.

How to:

  1. Start on hands and knees with shoulders over wrists and hips extended so knees, hips, and shoulders are aligned. (Level up by starting in a high plank position.)
  2. Keep core tight, bend elbows, and lower body all the way down on to the floor. (Elbows should point 45 degrees away from sides.)
  3. At the bottom, lift hands a few inches into the air.
  4. Replace hands, then press back up to start. That's 1 rep. Complete 8 to 10 reps.
Advertisement - Continue Reading Below
7

Single-Arm Sphinx Press

This is an image

Why it rocks: A stability ball throws in a balance challenge for your core for this pushup variation, all while giving your triceps a hard-burning, laser-like focus.

How to:

  1. Start in kneeling plank position with right hand and forearm on stability ball and left hand on mat or floor slightly beyond left shoulder.
  2. Keeping hips level and ball still, lower down onto left forearm.
  3. Push back up to starting position. That's 1 rep. Complete 8 to 10 reps.
8

1/2 Turkish Get Up To Push Up

This is an image

Why it rocks: Turkish get ups are some of the best total-body burners around. This variation, which emphasizes a pushup at the end of the movement, targets your triceps even more.

How to:

  1. Lie face up with your left leg straight and right knee bent, foot flat. Hold a dumbbell in your right hand, with your arm bent.
  2. Press the weight into the air at shoulder height.
  3. Keeping your eyes on the weight, roll up through your spine until you’re supported on your left forearm.
  4. Lift your hips off the mat and push down through your right heel to flip your body over, landing in a high plank position.
  5. Complete a pushup.
  6. Slowly reverse the movement. That’s 1 rep. Complete 5 on each side.
9

Dolphin Pushup

This is an image

Why it rocks: Love ‘em or hate ‘em, there’s no denying the muscle-activating power behind pushups. Switch things up with this slightly inverted variation.

How to:

  1. Start in an upside down "V" shape, palms pushing into mat and heels high.
  2. Bend at elbows and lower forearms down to floor at same time.
  3. Reverse motion and extend arms to return to start. That's 1 rep. Complete 10 reps.
Advertisement - Continue Reading Below
10

Lying Overhead Triceps Extension

This is an image

Why it rocks: Also known as skull crushers, lying extensions target the long head of your triceps and take stress off your back so you can focus on your arms.

How to:

  1. Start lying on back with legs bent and feet flat on the floor holding a pair of dumbbells so arms are extended toward ceiling in line with shoulders.
  2. Without moving upper arms, slowly bend at elbows to lower weights to frame face.
  3. Pause, then slowly press weights back up overhead. That's 1 rep. Complete 8 to 10 reps.
11

Dumbbell Triceps Kickback

This is an image

Why it rocks: Bilateral (a.k.a. both-sided) kickbacks are challenging and activate your core while targeting the medial and laterals heads of your triceps.

How to:

  1. Start standing with slightly knees bent and body hinged forward at 45 degrees holding and a dumbbell in each hand, elbows bent and close to body.
  2. Keep upper arms still, then press dumbbells back to straighten arms, squeezing triceps.
  3. Return to start with control. That's 1 rep. Complete 8 to 10 reps.
12

Triceps Dip

This is an image

Why it rocks: All you need is your bodyweight to feel the burn in the lateral and medial heads of your triceps pretty much immediately.

How to:

  1. Sit on the edge of your chair (or similar surface) with your spine straight and tall and feet flat on the ground, shoulder-width apart.
  2. Grip the seat at the front edge of the chair. Scoot forward until you are off of the chair and only supported only by your arms.
  3. Keeping your back flat and your core engaged, slowly bend your elbows to lower your body. Stop when your arms are parallel to the floor.
  4. Reverse the move by pushing yourself back up to the starting position. That's 1 rep. Complete 8 to 10 reps.
Advertisement - Continue Reading Below
13

Alternating Triceps Kickback

This is an image

Why it rocks: This kickback variation gives your triceps more rest between reps, making it more beginner-friendly or a good way to work with heavier weight.

How to:

  1. Start standing with slightly knees bent and body hinged forward at 45 degrees holding and a dumbbell in each hand, elbows bent, close to rib cage, and back behind body.
  2. Keep right arm still, while extending left elbow, pressing weight behind body and squeezing triceps.
  3. Lower left arm to start with control.
  4. Repeat on the other side. That's 1 rep. Complete 8 to 10 reps.
14

Overhead Triceps Extension

This is an image

Why it rocks: This one hits the long head of your triceps hard and works your core. Just keep that spine straight and ribs from flaring forward.

How to:

  1. Start standing with dumbbells in hands, pressed together overhead with straight arms.
  2. Keep biceps by ears and weights together, then bend elbows to lower dumbbells slowly behind head.
  3. Pause, then press weights back up to straighten arms, returning to start. That's 1 rep. Complete 8 to 10 reps.
15

Plank Triceps Kickback

This is an image

Why it rocks: Planks provide a burn for a plethora of muscles, from your abdominals to your shoulders to your (you guessed it), triceps. Throw in a traditional triceps kick back to push that activation to the max.

How to:

  1. Get into a high-plank position with your feet slightly wider than shoulders.
  2. Hold a dumbbell in your right hand, elbow bent until your tricep is in line with your torso.
  3. Extend your arm back, until it’s completely straight.
  4. Return to start. That’s 1 rep. Complete 5 reps on each side.
Advertisement - Continue Reading Below
16

Kneeling Triceps Extension

This is an image

Why it rocks: The best part about this triceps move? You can make it as easy, or difficult, as you want based on how much pressure you apply to the stability ball.

How to:

  1. Start kneeling with seat on heels, stability ball in lap, and arms extended so that elbows and forearms rest on ball.
  2. Keeping elbows on ball, bend arms to 90 degrees.
  3. Extend arms straight and press forearms into ball, squeezing triceps.
  4. Return to start with arms bent to 90 degrees. That's 1 rep. Complete 8 to 10 reps.
Headshot of Michelle Marques, CPT
Michelle Marques, CPT
Michelle Marques, CPT

Michelle Marques is an ACE-certified personal trainer at Soho Strength Lab. She also holds Precision Nutrition and Level 1 Kettlebell Certifications. 

Woman's healthWoman's health Lettermark logo

Tatiana Firpo is a NASM-Certified Personal Trainer and Instructor at Fithouse, Soho House and Everybody Fights

Headshot of Julia Sullivan, CPT
Julia Sullivan, CPT, is a New York City-based writer, indoor rowing instructor, outdoor enthusiast, newbie powerlifter, and devoted cat mother. Her work has been published in Women’s Health, SELF, Health, Huffington Post, and more. She holds a B.A. in journalism and gender studies from Arizona State University and a personal training certificate from the American Council on Exercise. When she’s not covering the latest health and wellness trends, you can find her hitting the hiking trails, working toward her deadlift goal of 400 pounds, and forcefully hugging her cat, Jeeves, against his will.
Watch Next
 
preview for Women's Health US Section - All Sections & Videos

Arm Workouts

arm workouts without weights
Presented by Stanley

A 15-Minute Arm Workout, Without ANY Weights

best dumbbell sets

These Dumbbells Will Look So Good In Your Home Gym

female athlete exercising with dumbbells in the gym

Perk Up Your Posture With Rear Delt Exercises

back and biceps exercises

10 Exercises To Make Your Back And Biceps Burn

Advertisement - Continue Reading Below
Advertisement - Continue Reading Below
Logo
twitter icon
youtube icon
facebook icon
instagram icon
pinterest icon
Hearst Young Women's Group - A Part of Hearst Digital Media

A Part of Hearst Digital Media

We may earn commission from links on this page, but we only recommend products we back.

©2023 Hearst Magazine Media, Inc. All Rights Reserved.

Privacy NoticeCA Notice at CollectionYour CA Privacy Rights/Shine the LightDAA Industry Opt OutTerms of UseSite Map