45 minute beginner tricep workout with dumbbells and kettlebells at home

Here's everything you need to try our 45 minute beginner tricep workout with dumbbells and kettlebells 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.

45 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
  • Circuit 3
  • Goblet Squat in Lunge
  • DB Tall Kneeling Crush Grip Press
  • Single Arm KB Press

Circuit 1

Complete this round 3 times.

Overhead DB Tricep Extension

Complete 14 repetitions

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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.

Circuit 3

Complete this round 3 times.

Goblet Squat in Lunge

Complete 8 repetitions

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Primary
Lower Body
Squat

Coaching Tips For Goblet Squat in Lunge

Follow these cues to perform Goblet Squat in Lunge correctly:

  • Torso is slightly forward but stays in a fixed position
  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg.

DB Tall Kneeling Crush Grip Press

Complete 10 repetitions

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Primary
Upper Body
Vertical Press

Coaching Tips For DB Tall Kneeling Crush Grip Press

Follow these cues to perform DB Tall Kneeling Crush Grip Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Single Arm KB Press

Complete 8 repetitions

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Secondary
Upper Body
Vertical Press

Coaching Tips For Single Arm KB Press

Follow these cues to perform Single Arm KB Press correctly:

  • Keep the rib cage tucked at all times
  • Do not use the other hand as a support
  • Finish with the bicep next to the ear.

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This workout was made by Sean Klein

Sean Klein

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