The triceps, which are two significant muscles located on the upper arms, are often disregarded or substituted for bicep exercises that do not have the same impact on the triceps. Fitness enthusiasts will advise you that the most effective method for achieving larger or more muscular arms is to focus on the triceps, as they contribute to approximately 70% of the desired pump. While there are numerous workout routines available to strengthen your triceps, you can begin with these five dumbbell-only tricep workouts. Choose dumbbell weights that you feel comfortable using and avoid pushing yourself too hard on the first day. Gradually work your way up to heavier weights.

5 best dumbbell-only tricep workouts to build bulky arms

To begin, prepare your body with a brief warm-up using the following two exercises:

Perform the overhead triceps stretch three times. To do this, stand upright with your legs apart, lift your left arm up and slowly stretch your elbow down and then back up. Repeat this movement with your right arm.

Perform the triceps towel stretch three times. Once again, stand upright with your legs apart. Raise one hand behind your head and the other hand behind your back, holding a towel at each end. Pull your hands in opposite directions for 15-20 seconds, then release the towel and repeat the stretch.

Main Workout:

1. Dumbbell Seated Overhead Tricep Extension

Choose a dumbbell that is suitable for your strength level and hold it in your hands or place it over your shoulder as you sit upright on a chair or bench. Securely grip the dumbbell with your hands and raise it above your head. Gradually lower it behind your head while keeping your elbows close to your head and your wrists straight. Inhale as you lower the dumbbell and exhale as you lift it back up. Begin with 5 repetitions for 3 sets and increase the weight and repetitions as you make progress.

2. Lying Dumbbell Tricep Extension

The Lying Dumbbell Tricep Extension, also called the Dumbbell Skull Crusher, is an effective exercise for increasing strength and building muscle. Begin by selecting a dumbbell that is appropriate for your level of fitness and hold it in your left hand. Lie down on a bench with your feet planted firmly on the floor, ensuring that your back and buttocks remain in contact with the bench throughout the exercise. Raise your left hand perpendicular to the bench. While keeping your upper arm still, bend your elbow to lower the dumbbell towards the top of your head, then return to the perpendicular position. Repeat this movement for 5-10 repetitions for 3 sets.
3. Triceps Kickback

For this exercise, put the bench aside and grab a dumbbell in each hand. Stand with your feet apart and slightly bend your knees. Keep your back straight and your torso parallel to the ground while ensuring that your upper arms are close to your body. Next, swing your forearms forward and backward in a swinging motion. Complete 10-15 repetitions for 3 sets.

4. Close Grip Dumbbell Push-Ups

To begin, position the dumbbells beneath your chest and perform a push-up by extending your body. When lowering your body towards the ground, make certain that your chest makes contact with the dumbbells. Complete 10-15 repetitions for 3 sets.

5. Tricep Dips with Dumbbells

This exercise is comparable to Seated Tricep Dips, except instead of using a chair or bench, we will use dumbbells and execute the same movement.