Explore triceps exercises with cables, dumbbells, barbells, and body weight, plus practical guidance on setup, technique, and training safely.
Triceps exercises train the muscles on the back of the upper arm. This category includes movements using dumbbells, cables, barbells, body weight, and resistance machines.
The triceps extend the elbow and assist with pressing movements such as the chest press and overhead press. Common options include cable pushdowns, skull crushers, dips, and overhead triceps extensions. Each exercise places resistance through a different path, so setup, control, and load selection matter.
Keep the upper arms relatively steady during isolation work and move smoothly through the elbows. Select a load that allows a controlled, comfortable range of motion rather than forcing the final repetitions. Dips and overhead variations require attention to shoulder and wrist alignment; stop if you feel sharp pain and seek qualified coaching when technique is uncertain.
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The Dumbbell Lying Chest Fly is an effective exercise that targets strengthening and toning your chest muscles. This exercise offers a unique way to work your chest muscles from different angles, leading to more balanced muscle development. Execution Lie on your back on a flat bench with a dumbb
The Dumbbell Lying One-Arm Supinated Triceps Extension is an effective exercise for isolating and strengthening the triceps. This exercise offers a unique way to train each arm separately, allowing you to correct any imbalance between the arms. Execution Lie on your back on a flat bench with a d
As the name indicates, the primary movement is extending the arms (extension). Performing it with dumbbells allows greater freedom in hand position than the barbell variation. This version is also (in principle) safer because the weights are lowered beside the head. Active muscles: Triceps Shoulder
The Dumbbell Lying Triceps Extension is an effective exercise for strengthening and shaping your triceps. This exercise offers a unique way to isolate your arms and target the triceps without unnecessary strain on your shoulders. Execution Lie on your back on a flat bench with a dumbbell in each
The Dumbbell Lying Triceps Extension on Floor is an effective exercise for strengthening and toning your triceps. This exercise offers a unique way to train your arms without placing much stress on your shoulders, making it an excellent choice for people with shoulder problems. Execution Lie on
The Dumbbell One-Arm Floor Press is a powerful exercise that targets the upper-body muscles, with a unique twist compared with traditional bench press exercises. Performing this exercise not only improves your strength but also your stability and balance. Execution Lie flat on the floor with you
The Dumbbell One-Arm Kickback is an effective exercise for strengthening and toning your triceps. This exercise offers a unique way to train each arm separately, allowing you to correct any muscle imbalances between the arms. Execution Begin by holding a dumbbell in one hand. Bend forward from y
The shoulder press is an exercise that works all three heads of the deltoid (but not to the same extent). This is the deltoid muscle responsible for lifting the upper arm. In the one-arm dumbbell shoulder press, this is performed with one arm at a time. The pectoralis major assists in lifting the ar
If you are looking for an effective way to strengthen your shoulders, the Dumbbell One-Arm Shoulder Press is an excellent choice. This exercise targets not only your shoulders but also offers the unique benefits of improving your stability and balance, as you train each arm separately. Execution S
The Dumbbell One-Arm Triceps Extension is an effective exercise for isolating and strengthening your triceps. Performing this exercise on a bench allows you to add more focus and stability to your workout, leading to better results. Execution Sit on a bench and hold a dumbbell with one hand. E
Introduction: The Dumbbell Overhead Triceps Extension with Pause is an effective exercise for strengthening your triceps. This paused variation at the top of the movement provides an extra-intense muscle contraction, which can lead to better muscle definition and strength. Execution: Begin by choos
If you are looking for an effective way to strengthen your upper body, the dumbbell press is an excellent choice. This exercise targets multiple muscle groups at the same time, giving you more value for your efforts. The unique benefit of the dumbbell press is the ability to have a greater range of
The Dumbbell Pronated-Grip Triceps Extension is an effective exercise for strengthening and toning your triceps. The pronated grip (palms facing down) places unique emphasis on the triceps, providing an intense workout for this muscle group. Execution Begin by selecting a suitable weight for the
Introduction: The Dumbbell Pullover is an effective exercise that targets the development of the chest and back muscles. This exercise also helps improve shoulder flexibility and increase overall upper-body strength. Execution: 1. Lie on your back on a flat bench with a dumbbell held in both hands
Introduction The Dumbbell Pullover is a versatile exercise that targets the development of the chest and back muscles. This exercise is unique because it trains both the chest and back in one movement, allowing you to perform an efficient workout. It is an excellent addition to your routine, whether
The Dumbbell Pullover is a versatile exercise that targets the development of the chest and back muscles. This exercise not only helps strengthen these large muscle groups, but also improves your thoracic mobility and may contribute to better posture. Execution Lie on your back on a flat bench
The push-up is a well-known compound exercise for the upper body and core muscles. Because of the plank position, the muscles in the lower back, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore primarily have a stabilizing function, as
Introduction: Dumbbell push-ups are an excellent variation of the classic push-up. Using dumbbells increases the intensity of the exercise and improves upper-body stability and strength. Execution: Begin in a plank position with a dumbbell in each hand. Make sure the dumbbells are firmly and stably
The Dumbbell Scott Press is an effective shoulder exercise that targets the development of the deltoid muscles. Named after legendary bodybuilder Larry Scott, this exercise offers a unique way to train your shoulders through a combination of movements that improve not only shoulder strength but also
If you are looking for an effective way to train your shoulders, the Dumbbell Seated Alternate Shoulder Press is an excellent choice. This exercise not only provides a solid workout for your shoulders, but also improves your stability and coordination through the alternating aspect. Execution Fi
The Dumbbell Seated Bench Extension is an effective exercise for strengthening your triceps. This exercise offers a unique way to isolate your arms and focus on the triceps muscles, resulting in strong and well-defined arms. Execution Find a bench and sit down with a dumbbell in each hand. Hold
The Dumbbell Seated Kickback is an effective exercise for strengthening your triceps. This exercise offers a unique way to isolate and train the back of your upper arms, contributing to better definition and strength. Execution Find a bench and sit down with a dumbbell in each hand. Keep your ba
The Dumbbell Seated Shoulder Press is an effective exercise for strengthening your shoulders and upper body. This exercise offers a unique combination of stability and strength training, contributing to better posture and functional strength. Execution Find a bench and sit upright with your feet
The dumbbell seated shoulder press with a parallel grip is an effective exercise for strengthening your shoulders and upper body. This variation emphasizes shoulder stability and offers a unique approach compared with the traditional grip. Execution Find a bench and sit upright with a dumbbell i