This article provides a 10-minute lightweight dumbbell tricep workout that can effectively target and strengthen the tricep muscles. Tricep muscles, located at the back of the upper arms, play a crucial role in various arm movements and are important for overall arm strength.
The workout consists of five exercises, each to be performed for 45 seconds with a 15-second rest in between. It is suitable for beginners or those who prefer a less intense tricep workout. All exercises require a lightweight dumbbell, making it easy to perform at home or in the gym.
The first exercise is the Tricep Kickback. To perform this exercise, stand with your feet hip-width apart and hold a dumbbell in each hand. Lean forward slightly, with your arms extended behind you. Start by bending your elbows and bringing the dumbbells towards your chest, then straighten your arms and extend them back fully. Repeat this movement for 45 seconds, focusing on engaging the tricep muscles throughout.
The second exercise is the Overhead Tricep Extension. Begin by standing with your feet shoulder-width apart, holding a dumbbell with both hands. Raise the dumbbell overhead, keeping your elbows close to your head. Slowly lower the dumbbell behind your head, bending your elbows. Extend your arms back up to the starting position and repeat for 45 seconds.
Next is the Skull Crusher exercise. Lie down on a mat or bench with your knees bent and your feet flat on the floor. Hold a dumbbell in each hand, with your arms extended towards the ceiling. Slowly lower the dumbbells towards your forehead, bending your elbows. Once the dumbbells reach just above your forehead, extend your arms back up to the starting position. Repeat this movement for 45 seconds, ensuring you maintain control throughout.
The fourth exercise is the Tricep Push-up. Start by getting into a plank position, with your hands directly under your shoulders. Lower your body towards the floor, keeping your elbows close to your sides. Push back up to the starting position and repeat for 45 seconds. To modify this exercise, perform it on your knees instead of your toes.
Finally, the article suggests the Diamond Push-up exercise. Assume a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your chest towards the floor, keeping your elbows close to your sides. Push back up to the starting position and repeat for 45 seconds.
By following this 10-minute lightweight dumbbell tricep workout, individuals can effectively target and strengthen their tricep muscles. Regularly incorporating these exercises into a fitness routine can lead to improved arm strength and overall muscle definition.