A tricep workout with dumbbells, when done correctly, are among the best exercises you can do for your triceps. The tricep muscle is the arm's most significant muscle, even though many people believe the bicep is the arm's most important muscle. That's the reason most people work hard on their biceps and ignore their triceps. Not to say you shouldn't work hard on your biceps too, but to get a amazing looking arm, you give your triceps some attention too.
First of all, let me tell you what's so beautiful about the triceps. Being the muscle that is responsible for extension of the elbow joint, if you're doing a complete workout for your entire body, even if you're not doing specific triceps exercises, you're also working it, especially when doing chest and shoulders exercises.
While training these muscle groups, you're also using your triceps a lot, which means a lot of indirect training. Of course, this also has its downside, meaning that you must be careful not to over-train your triceps, because it's very easy to overuse this muscle if you work directly and indirectly on triceps.
I'm a big fan of triceps workouts with dumbbells, and I'm going to show you some exercises you can do to get a great looking arm. All you need is a set of adjustable dumbbells and an adjustable bench, and you can do a complete workout in the comfort of your own home.
Double Arm Tricep Dumbbell Extensions
This exercise can be done either standing or sitting on the bench. While firmly holding a dumbbell, place it above your head with your arms extended. For best results, while extending your arms, keep a little bend in your arms. Slowly lower the arms behind the head, keeping the elbows glued to your ear and all the tension in the triceps. Slowly lift the dumbbell back to its starting position, keeping your elbows in place throughout the movement.
Single Arm Dumbbell Extensions
Like the previous exercise, this one also can be done either standing or sitting on the bench. Take a dumbbell in your arm and slightly lean your upper body, while keeping your arm tucked into your side at a 90-degree angle. Then extend your arm out and keep your elbow in and at full extension, keep a little bend in your arm. Slowly lower the dumbbell back to the starting point. After you're finished with your set, repeat with your opposite arm.
Decline Close Grip Bench Presses and Incline Cable Rope Hammer Curls:
Decline Close Grip Bench Presses and Incline Cable Rope Hammer Curls. First of all, choose weights that you can do 10 reps with. Then, start doing 5 decline close-grip bench presses and, without any break, 5 incline cable rope hammer curls. Keep alternating the two exercises, but decrease the number of reps and adjust the pauses between them so you can do as many series as possible in 7 minutes. Do this training twice per week, on the days you work out the upper body or the entire body.
Decline Close Grip Bench Presses
Lay on a decline bench (your head should be lower than your legs) and grab a barbell using a close grip (your hands should be close together 6-12 inches apart). Lift the barbell and keep it up, with your arms stretched, precisely above the lower part of your chest. Slowly lower the barbell, keeping your arms as close as possible to your body. Repeat for 8-12 reps or whatever your workout calls for.
Incline Cable Hammer Curls
Lay on a 45 degrees incline bench in front of a cable machine (you can also use the rowing machine for this exercise, as long as you're paying attention to your back position). Grab the cable rope with a hammer grip (palms are facing each other) and with your arms stretched. Without moving your upper arms, curls your arms and pull the cable towards your chest and then go back to the original position. Repeat.
If you want to have great arms, the triceps are essential. The triceps are what makes the difference between a nice arm and a remarkable arm. Try these tricep workouts with dumbbells and show us your results.