The 10 Best Dumbbell Tricep Exercises (with sample workout)

Training the arms in general can be a cause of frustration for a lot of people trying to put on muscle mass. The key to gaining muscle is patience, it is akin to watching paint dry, you need to consistently create the correct stimulus and be in a calorie surplus and the results will come eventually. The same is true for growing the triceps. Have a look through these dumbbell exercises you can use to grow the triceps along with a sample super set and training considerations.

4 min read
Sean Klein
Written by
Sean Klein
Published on
07/06/22
Last updated
12/01/23
In This Resource
  • Benefits Of Tricep Exercises
  • Improve Upper Body Strength
  • Improve Aesthetics
  • Improved Sport Performance
  • Training Considerations
  • Sets Per Week
  • Rep Ranges
  • The 10 Best Dumbbell Tricep Exercises
  • Sample Tricep Superset

Training the arms in general can be a cause of frustration for a lot of people trying to put on muscle mass. The key to gaining muscle is patience, it is akin to watching paint dry, you need to consistently create the correct stimulus and be in a calorie surplus and the results will come eventually. The same is true for growing the triceps. Have a look through these dumbbell exercises you can use to grow the triceps along with a sample super set and training considerations.

Benefits Of Tricep Exercises

Improve Upper Body Strength

  • If you’re trying to increase your bench press or vertical press having large triceps will for sure help with this endeavour.

    • Improve Aesthetics

  • If you’re preparing for a physique competition then having large triceps will be important factor for your performance.

    • Improved Sport Performance

  • Having large triceps will be beneficial for contact sports athletes who need to be as musculature as possible to compete at a high level like rugby or American football.

    • Training Considerations

    Sets Per Week

    Maintenance

  • 4-6 Sets Per week

    • Growth

  • 8-12 sets per week

    • Remember these are training guidelines, find what works for you!

    Rep Ranges

    Keep reps close to failure each working set. Close to failure can mean 1-3 reps in reserve.

    The 10 Best Dumbbell Tricep Exercises

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    Isolation
    Upper Body
    Triceps
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    Primary
    Upper Body
    Horizontal Press
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    Secondary
    Upper Body
    Horizontal Press
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    Secondary
    Upper Body
    Horizontal Press
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    Primary
    Upper Body
    Horizontal Press
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    Primary
    Upper Body
    Vertical Press
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    Isolation
    Upper Body
    Triceps
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    Isolation
    Upper Body
    Triceps
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    Primary
    Upper Body
    Vertical Press
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    Isolation
    Upper Body
    Triceps

    Sample Tricep Superset

    Complete 3 rounds

    1. DB Tricep Extensions

    Complete 12 repetitions

    2. DB Floor Press

    Complete 12 repetitions

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    This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

    Sean Klein

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