45 minute beginner tricep workout with dumbbells and kettlebells

Here's everything you need to try our 45 minute beginner tricep workout with dumbbells and kettlebells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
06/04/24
In This Workout
  • Circuit 1
  • Tall Kneeling DB Tricep Extensions
  • Circuit 2
  • Overhead DB Tricep Extension
  • Hammer Curls
  • Circuit 3
  • Single Arm KB OH Carry
  • Single Arm KB Floor Press

Circuit 1

Complete this round 3 times.

Tall Kneeling DB Tricep Extensions

Complete 10 repetitions

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.

Circuit 2

Complete this round 3 times.

Overhead DB Tricep Extension

Complete 14 repetitions

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.

Hammer Curls

Complete 14 repetitions

Coaching Tips For Hammer Curls

Follow these cues to perform Hammer Curls correctly:

  • Do not use any momentum
  • Start with the palms facing your hips.

Circuit 3

Complete this round 3 times.

Single Arm KB OH Carry

Complete 15 meters

Coaching Tips For Single Arm KB OH Carry

Follow these cues to perform Single Arm KB OH Carry correctly:

  • Lock elbow overhead with bicep next to your ear
  • Walk slowly with control.

Single Arm KB Floor Press

Complete 8 repetitions

Coaching Tips For Single Arm KB Floor Press

Follow these cues to perform Single Arm KB Floor Press correctly:

  • Ensure you have a good grip on the KB, with the thumbs tucked under the horns
  • Lower your elbows and gentle touch them to the floor
  • Move with control.

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This workout was made by Sean Klein

Sean Klein

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