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Exercises

Dumbbell triceps exercises

Dumbbell triceps exercises, from the easiest version to the hardest. A pair of dumbbells trains nearly every muscle.

27 moves25 with 3D demosBeginner 5Intermediate 22

Beginner dumbbell triceps exercises 5

Dumbbell triceps kickback demonstrated on the 3D figure3D demoDumbbell triceps kickbackBeginner · A dumbbellOne-arm triceps kickback demonstrated on the 3D figure3D demoOne-arm triceps kickbackBeginner · A dumbbellClose-Grip Dumbbell Press demonstrated on the 3D figure3D demoClose-Grip Dumbbell PressBeginner · A dumbbell + A bench or boxStanding Bent-Over Two-Arm Dumbbell Triceps Extension demonstrated on the 3D figure3D demoStanding Bent-Over Two-Arm Dumbbell Triceps ExtensionBeginner · A dumbbellSeated Bent-Over One-Arm Dumbbell Triceps ExtensionBeginner · A dumbbell + A bench or box

Intermediate dumbbell triceps exercises 22

Decline dumbbell triceps extension demonstrated on the 3D figure3D demoDecline dumbbell triceps extensionIntermediate · A dumbbell + A bench or boxDumbbell bench press demonstrated on the 3D figure3D demoDumbbell bench pressIntermediate · A dumbbell + A bench or boxDumbbell skull crusher (lying triceps extension) demonstrated on the 3D figure3D demoDumbbell skull crusher (lying triceps extension)Intermediate · A dumbbell + A bench or boxIncline dumbbell press demonstrated on the 3D figure3D demoIncline dumbbell pressIntermediate · A dumbbell + A bench or boxLying dumbbell extension, palms down demonstrated on the 3D figure3D demoLying dumbbell extension, palms downIntermediate · A dumbbell + A bench or boxNeutral-grip dumbbell bench press demonstrated on the 3D figure3D demoNeutral-grip dumbbell bench pressIntermediate · A dumbbell + A bench or boxNeutral-grip incline dumbbell press demonstrated on the 3D figure3D demoNeutral-grip incline dumbbell pressIntermediate · A dumbbell + A bench or boxOne-arm lying extension, palm down demonstrated on the 3D figure3D demoOne-arm lying extension, palm downIntermediate · A dumbbell + A bench or boxOne-arm lying extension, palm up demonstrated on the 3D figure3D demoOne-arm lying extension, palm upIntermediate · A dumbbell + A bench or boxOne-arm overhead dumbbell triceps extension demonstrated on the 3D figure3D demoOne-arm overhead dumbbell triceps extensionIntermediate · A dumbbellSeated one-arm overhead extension demonstrated on the 3D figure3D demoSeated one-arm overhead extensionIntermediate · A dumbbell + A bench or boxSeated two-hand overhead extension demonstrated on the 3D figure3D demoSeated two-hand overhead extensionIntermediate · A dumbbell + A bench or box

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Questions people ask

What are good dumbbell triceps exercises for beginners?

Start with moves graded easy, such as Dumbbell triceps kickback, One-arm triceps kickback, Close-Grip Dumbbell Press. There are 5 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.