8 Dumbbell Tricep Exercises to Sculpt Stronger and Fuller Triceps
2023/11/20

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This article discusses a tricep workout that can be done using dumbbells only. The goal of this workout is to help individuals develop bigger triceps. The workout consists of eight different exercises specifically targeting the tricep muscles.

The first exercise is the overhead tricep extension. This exercise involves holding a dumbbell with both hands above the head and then bending the elbows to lower the weight behind the head. This movement puts a lot of tension on the triceps and helps in building muscle.

The second exercise is the lying tricep extension. In this exercise, individuals lie down on a bench and hold a dumbbell with both hands.

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The dumbbell is then lowered towards the forehead, while keeping the upper arms stationary. This exercise targets the long head of the triceps.

The third exercise is the tricep kickback. For this exercise, individuals lean forward with their knees slightly bent and hold a dumbbell in one hand. The arm is then extended backwards, keeping the upper arm stationary. This exercise focuses on the medial head of the triceps.

The fourth exercise is the close grip bench press. In this exercise, individuals lie on a bench and hold dumbbells with a close grip. The dumbbells are then pressed upwards, targeting the triceps.

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The fifth exercise is the tricep dip. This exercise requires individuals to position their hands on parallel bars while keeping their legs straight and feet elevated. The body is then lowered by bending the elbows and the triceps are engaged during the upward movement.

The sixth exercise is the tricep pushdown. For this exercise, individuals stand in front of a cable machine with a rope attachment. The rope is then pushed downwards, engaging the tricep muscles.

The seventh exercise is the skull crusher. Individuals lie down on a bench and hold a dumbbell with both hands, extending it upwards. The weight is then lowered towards the forehead by bending the elbows.

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This exercise targets the long head of the triceps.

The final exercise is the chair dip. For this exercise, individuals sit on a chair with their hands gripping the edge of the seat. The body is then lowered by bending the elbows, engaging the tricep muscles.

Overall, this tricep workout consists of eight exercises that can be done using dumbbells only. By performing these exercises, individuals can effectively work their tricep muscles and achieve bigger triceps.

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