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Dumbbell Tricep Workout

Build a personalized tricep routine with our free workout builder. Targets all three heads — long, lateral, and medial — with progressive overload tracking.

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Dumbbell Tricep Workout Builder

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Tricep Anatomy: The Three Heads

The triceps brachii is a three-headed muscle that makes up roughly two-thirds of your upper arm mass. Understanding each head helps you select exercises strategically.

Long Head

The largest head. Crosses the shoulder joint, so it's maximally activated with the arm overhead. Best hit by: overhead tricep extensions, incline skullcrushers.

Lateral Head

The most visible head when the arm is at your side. Best hit by: pushdowns, kickbacks, close-grip pressing. Gives the "horseshoe" shape.

Medial Head

Deepest head, active in all elbow extension. Often undertrained. Best hit by: reverse-grip movements, diamond push-ups, skull crushers at the bottom range.

Why Dumbbells Are Superior for Tricep Isolation

Machines fix your path of motion, which limits natural wrist rotation and reduces range of motion at both ends of the rep. Dumbbells allow:

  • Full pronation/supination — your wrist can rotate naturally through the movement
  • Greater range of motion — especially at the stretched position (bottom of an extension)
  • Unilateral balance — each arm must work independently, eliminating strength imbalances
  • Shoulder health — arms aren't locked into a fixed bar width

Exercise Guide: The 5 Best Dumbbell Tricep Exercises

Overhead Tricep Extension

Long Head

Hold one dumbbell with both hands overhead. Lower behind your head by bending at the elbows. Keep elbows pointing forward. Extend to full lockout.

Mistake: Letting elbows flare wide. This reduces long head activation and strains the shoulder.

3 sets10-12 reps75s rest

Skull Crushers

All Heads

Lie on a flat or incline bench. Hold dumbbells directly above shoulders. Bend elbows to lower dumbbells to temples. Press back to lockout.

Mistake: Moving the upper arm during the rep. Only the forearm should pivot at the elbow.

3 sets8-10 reps75s rest

Tricep Kickback

Lateral Head

Hinge at the hips, upper arm parallel to the floor. Extend the arm straight back to full lockout. Hold the peak contraction 1 second.

Mistake: Using momentum to swing the weight. Control the entire range. Go lighter than you think.

3 sets12-15 reps60s rest

Close-Grip Dumbbell Press

All Heads

Hold two dumbbells with palms facing each other, pressed together. Keep elbows tucked at 45 degrees. Press up fully, pause at top.

Mistake: Flaring elbows out. That turns this into a chest press. Elbows stay close to the body.

3 sets8-10 reps75s rest

Tricep Dip

Medial Head

Place hands on a bench or chair. Keep torso upright (if targeting triceps, not chest). Lower until elbows hit 90 degrees, then press back up.

Mistake: Leaning forward too much — this turns it into a chest exercise. Stay upright for tricep emphasis.

2-3 setsBodyweight75s rest

Progressive Overload for Triceps

The triceps are a relatively small muscle group and will adapt quickly. Use these progression strategies:

  • Add reps first: If the target is 10 reps, reach 12 before adding weight
  • 2.5lb jumps: Triceps respond better to small increments than other muscles
  • Tempo manipulation: Slow the eccentric (lowering) to 3-4 seconds before adding weight
  • Log your weights: Use the weight tracker above — the tool will suggest your next load based on your last session
Cross-train for arm size: Triceps make up 2/3 of upper arm mass. If arm size is your goal, pair this with our Arm Workout Routine which includes superset pairings for maximum efficiency.

Frequently Asked Questions

Most people see good results training triceps 2x per week with at least 48 hours between sessions. Since triceps are also worked in any pressing movement, factor that in — if you bench press Monday, a direct arm day Wednesday works well.
Start lighter than you think. A good test: if you can't complete the last rep of the last set with perfect form, the weight is too heavy. For overhead extensions, most beginners start with 10-20lb. For skull crushers, 15-25lb.
Elbow pain during tricep work is common and usually related to technique, not injury. Check: elbows aren't flaring excessively, full range of motion at lockout is avoided (stop 5-10 degrees short), warm up with light band pushdowns first. If pain persists, see a physical therapist.