How to exercise triceps only with dumbbells

When exercising the triceps with dumbbells, effective stimulation of the target muscle group can be achieved through movements such as bending and extending the dumbbell neck back arm, bending and extending the dumbbell arm, supine dumbbell arm bending and extending, dumbbell narrow push ups, and dumbbell head arm bending and extending. These movements can be isolated for training the long head, medial head, and lateral head of the triceps, making them suitable for home or gym settings.

1. Bend and extend the arms behind the dumbbell neck

Hold a dumbbell with both hands and place it behind the neck, keeping the upper arm perpendicular to the ground and close to the ear side, and complete the movement only by bending and extending the elbow joint. This action focuses on stimulating the long head of the triceps brachii, and attention should be paid to controlling the speed of the centrifugal phase to avoid excessive pressure on the elbow joint. It is recommended to choose a medium weight that can be completed 12-15 times, with inter group rest controlled within 30 seconds.

2. Bend down with dumbbell arms bent and extended

Support with one knee kneeling stool, hold the dumbbell arm parallel to the torso, keep the upper arm fixed, and only swing the forearm up and down. This action has a significant activation effect on the lateral head of the triceps brachii, and can change the force sensation by adjusting the bending angle. During training, shoulder compensation should be avoided to ensure that the movement trajectory is perpendicular to the ground.

3. Lie down with dumbbell arms bent and extended

Lie down on a flat stool, hold dumbbells with both hands, and perform bending and extension movements with the upper arm perpendicular to the ground. This variant can fully stimulate the three heads, especially suitable for beginners to master the power mode. Pay attention to maintaining a neutral wrist position, and when falling, the dumbbell should be close to the forehead rather than above the eyes to avoid excessive involvement of the shoulder joint.

4. Dumbbell Narrow Distance Push Up

Hold dumbbells with both hands in a narrow distance push up position, and lower with elbows tightly attached to both sides of the torso. This composite movement can enhance the functional strength of the triceps and activate the inner pectoral muscles. Difficulty can be increased or decreased by adjusting body tilt, and it is recommended to supplement training with regular arm flexion and extension movements.

5. Bend and extend the dumbbell over the head arm

Sit or stand with one arm holding the dumbbell up, slowly lower it to the back of the head, and then straighten the arm. This action can fully stretch the long head of the triceps and improve muscle flexibility. Pay attention to choosing appropriate weight to avoid lumbar compensation, and it is recommended to use alternating training to balance the development of bilateral muscle strength.

It is recommended to schedule 2-3 specialized triceps exercises per week, selecting 3-4 movements each time to complete 3-4 sets. In the initial stage, priority should be given to the quality of movements, gradually increasing the weight. Combined with daily protein intake of 1.6 grams or more per kilogram of body weight, it can promote muscle repair and growth. Timely static stretching of the triceps after training, maintaining each position for 15-30 seconds, can help relieve muscle tension and improve flexibility. Pay attention to the elbow joint reaction and adjust the training plan if there is persistent pain.