3 Best Dumbbell Exercises for Bigger Triceps

Key Takeaways

• Triceps don’t grow with one move; you’ve got to hit all three heads. Moves like skullcrushers, overhead extensions, and close-grip presses work together to build size and serious pushing strength.
• Good form matters just as much as heavyweight. Slow, controlled reps and steady progress help your triceps grow while keeping your elbows safe.
• Dumbbells keep things flexible. They’re great for one-arm work, easier on your joints, and easy to use no matter if you're at home or in the gym.
• A smart routine gets the job done. Training triceps two to three times a week with a mix of weights and reps, plus rest, keeps results coming.
• SOLE Fitness gear levels up your workouts. With adjustable dumbbells, solid benches, and access to thousands of on-demand classes, SOLE helps you train smarter, not just harder.

Anatomy of the Triceps Brachii

To train your triceps effectively, it helps to know what you’re working with. The long head starts at the shoulder blade and activates best with overhead moves. The lateral head sits on the outer arm and adds that eye-catching width. The medial head is tucked underneath and plays a big role in pressing strength. All three work to extend your elbow, but depending on how your arm is positioned, one might take the lead. Most people lean heavily on the long head without realizing it.

Best Dumbbell Exercises for Bigger Triceps

1. Dumbbell Skullcrusher (Lying Triceps Extension)

The dumbbell skullcrusher targets the long and lateral heads of your triceps with precise isolation, making it perfect for intermediate lifters ready to build serious arm mass

If you’re looking to really zero in on the long and lateral heads of your triceps, the dumbbell skullcrusher is a go-to move. You’ll need a bench and a pair of dumbbells for this one, and it’s ideal for intermediate lifters who already have a handle on basic pressing and extension work. Lie back flat on the bench, keep your feet grounded, and hold the dumbbells straight above your shoulders with your palms facing each other or slightly turned for comfort.

The key here is to hinge only at the elbows; don't let your upper arms drift. Slowly lower the dumbbells toward the sides of your head, keeping control all the way down. Stop just before they touch the bench, then push the dumbbells back up by extending your elbows and squeezing at the top. It’s super important to keep your elbows tucked in and avoid flaring out; that’s what keeps the tension on your triceps and off your shoulders.

Watch out for a few common form slip-ups like letting the weights drift out of line or loading up too heavy, which usually just leads to sloppy reps and unnecessary joint stress. Want to mix things up? Try a single-arm version to fix strength imbalances, or switch to an incline bench for an even deeper stretch at the bottom.

2. Overhead Dumbbell Triceps Extension

Overhead dumbbell triceps extensions target the long head of your triceps for that full, horseshoe look that makes arms pop with serious definition.

The overhead dumbbell triceps extension is a classic for a reason: it nails the long head of your triceps, which gives your arms that full, horseshoe look. You can do it sitting or standing, and all experience levels can benefit. Grab one heavier dumbbell with both hands (or two lighter ones if you prefer), brace your core, and start with your arms extended overhead.

From there, slowly lower the dumbbell behind your head by bending at the elbows. Keep your upper arms as still and vertical as possible; the more they drift, the less effective the move becomes. Once you reach a comfortable stretch, drive the weight back up by extending your arms, making sure not to arch your back or lean into the weight.

This exercise works well with lighter weights and higher reps, especially if you're focused on muscle activation over brute strength. Keep your elbows tight to your head, and make sure you're hitting a full range of motion for the best stretch and contraction. You can also try a one-arm version to fix muscle imbalances, or do it seated for more back support.

3. Close-Grip Dumbbell Bench Press

Close-grip dumbbell bench press combines compound strength building with targeted triceps focus, hitting the medial and lateral heads for serious arm development.

For a compound move that still puts major focus on your triceps, especially the medial and lateral heads, the close-grip dumbbell bench press is a solid option. Lie back on a flat bench and hold two dumbbells close together over your chest, palms facing in and elbows tucked tight to your body.

As you press the weights up, keep your focus on squeezing through the triceps rather than pushing from your chest. Lock out your elbows at the top for a strong contraction, then bring the dumbbells back down slowly and with control. Make sure they stay close to your chest and don’t let your elbows flare out; otherwise, your chest takes over the movement.

A neutral grip can make things easier on your wrists, and if you’re worried about joint strain, a floor press version adds extra elbow protection. It’s beginner-friendly but still a staple for advanced lifters who want triceps that pop.

Additional Effective Dumbbell Triceps Movements:

• Kickback: Great isolation, but difficult to load heavy.
• Dumbbell Tate press: Hits the triceps from a novel angle.
• JM press: Hybrid between press and extension; advanced trainees only.

Sample Dumbbell Triceps Workouts

Triceps-Focused Day

Push Day (Chest/Shoulders/Triceps)

Triceps Warm-Up and Mobility

Before starting, get your blood flowing with some foam rolling across the upper arms and lats. Add a few dynamic swings and overhead reaches, then warm up with light pushdowns or bodyweight dips if available. It sets your joints and muscles up for smoother, safer lifts.

Programming Tips for Maximum Growth

Hitting your triceps two to three times a week with solid volume, about 6 to 12 sets total, depending on experience, gives them what they need to grow. Focus on control, especially during the lowering part of each rep, and give yourself at least 48 hours before working them hard again. It’s all about steady, progressive training.

Why SOLE Fitness Dumbbells & Equipment Are Your Ultimate Choice

SOLE Fitness dumbbells and equipment are built to level up your training. Every design puts quality and ease of use first, so you can focus on getting stronger without the extra hassle.

Our adjustable dumbbells make switching between weights quick and smooth. They’re compact, comfortable to grip, and tough enough for serious sessions. You can train hard, switch up your routine on the fly, and keep your space clean and simple.

SOLE Fitness adjustable dumbbells deliver quick weight changes, comfortable grips, and space-saving design for serious training sessions at home.

The SW155 hits up to 55lbs with fast changes and a compact design. The SW101 offers great grip and stability for everyday home workouts. And the SW180 bundle takes you all the way to 80lbs for heavy lifts and long-term gains.

These dumbbells are great for all kinds of workouts. Target your triceps, go full-body, or build up your endurance. Every piece is built to last, with smart features that help you train safer and smarter.

You’ll also get free access to thousands of SOLE+ workouts on our app. Jump into guided strength, cardio, and functional sessions led by top trainers.

And we don’t just have dumbbells. Our treadmills, ellipticals, bikes, rowers, and the SRVO platform are made to move with you, offering smooth performance and real comfort.

SOLE equipment is backed by strong warranties, expert support, and a global community that lifts you up every step of the way.

It’s your space, your time, and your pace. We’re here to help you make every workout count. 

Grab our dumbbells today!

Frequently Asked Questions (FAQ)

What’s the best frequency to train triceps for optimal growth?

For most people, training triceps directly 2–3 times per week with proper recovery in between sessions leads to the best balance of muscle growth and performance.

Can I build big triceps using only dumbbells at home?

Absolutely! Dumbbells are incredibly effective for isolating and growing the triceps, and exercises like skullcrushers, overhead extensions, and close-grip presses can be done anywhere with the right weight selection.

What are common mistakes to avoid when training triceps?

The top pitfalls are flaring elbows during extensions, using excessive momentum, and choosing weights that are too heavy for controlled movements. Focus on strict form, slow lowering, and a full range of motion.

How do I pick the right weight for dumbbell triceps exercises?

Choose a weight that allows you to complete all reps with good form but feels challenging by the last few repetitions. If you can't complete a set without swinging or losing control, reduce the weight. For most triceps exercises, it’s better to start lighter and prioritize technique and full range of motion.

How do SOLE Fitness dumbbells make a difference in my workouts?

Our SOLE adjustable dumbbells offer rapid weight changes, ergonomic grips, and sturdy, space-saving designs. They’re built for efficiency and safety, making advanced triceps routines at home easier, more effective, and enjoyable, with the added benefit of expert-led strength classes via our free SOLE+ app.