How to develop triceps with dumbbells?

Are you tired of having limp triceps, wishing for some defined muscles that will separate you from the masses? Fear not, my friend. With a pair of dumbbells and a little bit of dedication, you can build stronger and bigger triceps in no time! Whether it’s for the love of a certain arm-baring dress or just wanting to show off your guns at the gym, these exercises have got you covered.

Anatomy 101

Before we dive deep into the workout routines, let’s get an overall understanding of what makes up our beloved tricep muscle group (cue school bell sounds). Triceps is short for “triceps brachii”, which comes from two Latin words; tri (meaning three) and cephalus (meaning head). As the name suggests, this muscle consists of three heads:
The long head, which starts on your scapula bone and runs down towards your elbow joint.
The lateral head, originating from your upper arm bone (humerus) right above your elbow joint.
– Finally, the medial head lies hidden underneath both aforementioned muscles but originates on top part close to humerus but this one goes beneath other two ending over ulnar bone.

As different heads might be activated with different exercises,it’s important to work all angles with proper formy balance out development.

Get warmed-up!

Trust me; jumping straight into heavy weights before any warm-up only results in more excessive pain days after exercising than expected by diving straight into heavier weights without any prior warmupand soreness – something that would probably end up making going up even stairs seem like an insurmountable challenge(I know because I’ve done it).

To avoid such mishapsto start spending weeks regretting starting working out again), make sure you perform stretching and massaging movements thorough so you can focus on the exercises themselves feel ready to tackle whatever weights that come your way.

Stretching

Here are some stretches that will set things in motion:

  1. Overhead tricep stretch
  2. Stand up with arms extended upwards, hold one elbow and gently pull downwards.
  3. L-shaped wall stretch
  4. Place both hands leveled at hip height while facing a larger flat surface; place palm on it and push chest towards further out form increased tension of elbows.
  5. Arnold Palmer neck rotation
    (It is also a great warm-up less related directly to triceps but helps pump up blood into other upper body muscles as well)

    • Slowly rotate head when looking over each shoulder starting from left.

Remember: Take care not too overstretches or exert more pressure than bearable risk injury before workouts just by going beyond your limit –you don’t want some fun arm exercises costing you weeks off gym sessions due to injury…or months or years for that matter!

Exercises

Now we get into the meaty section–exercises! There are tons of dumbbell movements workouts ideas which hit different heads effectivelymeaningful ways let’s check them out together below.

I’ll divide these moves according to what specific part of your arm, so here goes nothing!

Outer Tricep Head

This is the largest head in this muscle group as it enables most extensions and straightening actions involving wrists. To adequately work this brave soldier host off jumping jacks stand-alone workout options listed down below—the first two hitting every fiber within this area.

1) Seated Overhead Extension
– Sit down bench upright holding weight vertically with both hands wrapped around its end,and then lower behind their back till reaching lower neck portion.
2) Single-Arm Kickback
– Standing position split legs apart slightly hinge forward waistline toward groundhip region,holds a weight extend elbow—alternating arms to feel the burn.
3) Lying Tricep Extension
– Laying on bench parallel towards ground,fingers grasping dumbbell top end for support,allows weights slowly lower till it touches your shoulder behind neck or mid level back.

Inner Tricep Head

Here are exercises that will punish those often idle areas hiding between long as well lateral triceps heads.

  1. (Seated) Dumbbell Overhead French Press
    • Hold one or two dumbbells and newly stretch out above headgrips right around base of plates/bars while easing both hands down your head’s rear using full extension type movement on repeat.
  2. (Cable machine) Rope Pushdowns
  3. Attach rope cable grip to upper pulley face-away away from it with elbows close by sides tight-leaning forward while doing constant pressure downwards along wireand also supporting yourself through grounded legs used balanceout heavier loads.
  4. Close Grip Bench Press
  5. Lay down upon flat table tuck in elbows near body no more than 45 degrees outwardStart pressing upwardsstopping before reaching straight-arm positionbefore lowering bar closer but not exactly touching chest area itself then pushing back up again.

All Three Heads

And now for some real all-in-one routines; motions which turn into best-of-three-exercises hitting all three different sections you’ve learned about so far!

1) Tricep Dip (with Weights)
– Sit properly upright on along small step stool after placing one heavy weight-fitting between thighs too avoid any loosening during motion—as leveragefor better hindmost muscle effort awareness work best when fully suspended over floorlevel facing backwards.out .
2) Skull Crusher / Nose Breaker
– Start layingupon flat surface hold each weighted elementinhand palmsfacing each otherthen raise directly above yourself upper chest level, bendingonly elbows until touching bench-then back-up.Slowly return comfortable range that doesn’t involve a fracture experience
3) Dumbbell Lying Rows
– Tuck knees softly in towards hips starting upon backend with weighted end graspedby both hands.upright Hold weights one-by-one hands duringlying with full elbow extension this time and lightly squeeze.

Cool-down

You’re not quite done yet! Rather than just abruptly getting up, it’s equally important to give your arms some recovery loosen up slowly after performing weightlifting workouts. These moves help release any tension you built up through the exercise regime:

1) Doorway Stretch
-Facing doorway opening stand at entrance.
– Raise elbow height and guide forearm upper against outer frame while feeling stretch on inside forearm area by leaning forward for an additional pull
2)Tricep Extensions Then bend staff down so rearends closerup against head region without releasing grasp meanwhile shift either leg slightly backwardsfront of flat surfaceusedas hold if possibleas shown below:
lower arm down over opposite shoulder till stretching sensation rises steadilystart slow gains momentum gradually back outsideno pain no gain remember / works safe-ish!

Hip Hip Hooray!

With patience consistent effortand occasional jokes (cue intermittent funny lines), developing triceps is a surefire way to feel and look better. As this article has covered above, dumbbells offer several alternatives for different heads’ activation; be sure you focus on regular warmups before working these muscle formations out-and proud-of-you finally get strong development there too.

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