30 minute beginner tricep workout with dumbbells and a resistance band at home

Here's everything you need to try our 30 minute beginner tricep workout with dumbbells and a resistance band at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Overhead DB Tricep Extension
  • Circuit 2
  • Tall Kneeling DB Tricep Extensions
  • Tall Kneeling Dual Hand DB Press
  • DB Cross Body Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

Overhead DB Tricep Extension

Complete 14 repetitions

Buy Dumbbells
Isolation
Upper Body
Triceps

Coaching Tips For Overhead DB Tricep Extension

Follow these cues to perform Overhead DB Tricep Extension correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position
  • Isolate the triceps.

Circuit 2

Complete this round 3 times.

Tall Kneeling DB Tricep Extensions

Complete 10 repetitions

Buy Dumbbells
Isolation
Upper Body
Triceps

Coaching Tips For Tall Kneeling DB Tricep Extensions

Follow these cues to perform Tall Kneeling DB Tricep Extensions correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position
  • Isolate the triceps.

Tall Kneeling Dual Hand DB Press

Complete 10 repetitions

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Secondary
Upper Body
Vertical Press

Coaching Tips For Tall Kneeling Dual Hand DB Press

Follow these cues to perform Tall Kneeling Dual Hand DB Press correctly:

  • Finish with the biceps next to the ears
  • Lock the elbows at the top of each repetition.

DB Cross Body Straight Leg Deadlift

Complete 8 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For DB Cross Body Straight Leg Deadlift

Follow these cues to perform DB Cross Body Straight Leg Deadlift correctly:

  • Bend at the knees and the hips, bring the opposite hand to the opposite foot, bend at the spine and reach as far as able.

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This workout was made by Sean Klein

Sean Klein

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