GymWorkout.in
Specialized Variation · Certified Routineintermediate~40 Mins Duration

Tricep Workouts with Dumbbells

Target all 3 tricep heads using only dumbbells and a bench.

Summary of the Tricep Workouts with Dumbbells

Effective dumbbell tricep workout isolating long and lateral heads without cables.

Tricep Workouts with Dumbbells Target Anatomy

Primary recruitment pattern for this specialized Triceps variation.

Primary (triceps)
Anterior (Front View)
Anterior Muscle Recruitment: tricepsFront anatomical silhouette highlighting triceps in orange as active agonist.
Secondary / Stabilizer View
Posterior (Back View)
Posterior Muscle Recruitment: tricepsBack anatomical silhouette highlighting triceps in orange as active agonist.
● Primary Target View
Anatomical PlaneSagittal Plane
Primary KinesiologyElbow Extension
Biomechanical VectorInferior vector driving olecranon lockout
Active Anatomy:Primary: triceps
Figure: Biomechanical muscle recruitment model for triceps. Highlighted in orange is the primary agonist motor unit; highlighted in blue are synergistic stabilizing groups (isolation mechanics).

Tricep Workouts with Dumbbells Exercise Breakdown

3 Targeted Exercises
#Exercise NameSetsRepsRestBiomechanical Cue
1Seated Dumbbell Overhead Triceps Extension410–1260sDeep overhead stretch.
2Triceps Bench Dips312–1545sBodyweight burnout.
3Dumbbell Triceps Kickback312–1545sFull peak extension.
Biomechanical Safety & Injury Warning

Keep elbows tucked forward throughout overhead extensions.

Related Triceps Workout Variations

Cable Triceps WorkoutConstant mechanical tension from start to finish, ideal for lifters managing elbow tendonitis.
View Routine
Rohan Varma, CSCS
Authored By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Dr. Ananya Iyer, DPT
Medically Reviewed By
Dr. Ananya Iyer, DPTChief Medical & Biomechanics Reviewer
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards
← Back to Primary Triceps Workout Hub