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 Seated Dumbbell Triceps Extension is an exercise for training the triceps and, as the name suggests, is performed seated. It can be performed on a fitness bench with a low backrest. Keep in mind that without a backrest, the abdominal muscles must be strong enough to ensure good balance. Seated D
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 raising the upper arm. The pectoralis major assists in raising the arms. This particularly applies to the fibers that run from the clavicle to the uppe
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. The pectoralis major assists in lifting the arms. This particularly applies to the fibers that run from the clavicle to the uppe
Introduction: The Dumbbell Side Lunge with Overhead Press is a dynamic compound exercise that challenges both your lower and upper body. This exercise combines a side lunge with a shoulder press, improving your coordination, balance, and strength in a single movement. Execution: Begin with a dum
The Dumbbell Single-Arm Floor Press is a powerful exercise that targets the upper-body muscles, with a particular focus on the chest, triceps, and shoulders. This exercise offers the benefit of isolating each arm separately, which helps improve muscle imbalances and increase core stability. Executi
The Dumbbell Single-Arm Floor Press with Close Elbow is an effective exercise that targets upper-body strength, with a particular focus on the chest, triceps, and shoulders. Performing this exercise from a lying position on the floor limits the range of motion, challenging your muscles differently f
The Dumbbell Single-Arm Shoulder Press is an effective exercise for strengthening your shoulders and improving your stability and balance. By using one arm at a time, you can focus on the muscles on one side of your body, which helps correct imbalances and increase muscle strength. Execution Beg
Introduction The Dumbbell Single-Arm Starfish Crunch is a dynamic exercise that targets your core while also promoting stability and coordination. This exercise combines the benefits of a traditional crunch with a unilateral arm movement, training not only your abdominal muscles but also your should
Dumbbell skull crushers are an effective exercise for strengthening your triceps. This exercise not only helps build muscle mass but also improves the stability of your elbows and shoulders. Execution Lie on a flat bench with a dumbbell in each hand. Hold the dumbbells with your arms extended
The Dumbbell Skull Crusher is an effective exercise for strengthening your triceps. This exercise not only helps build strong arms, but also improves your overall arm stability and can contribute to better performance in other exercises. Execution Lie on your back on a flat bench and hold a dumb
The Dumbbell Squat to Shoulder Press is a dynamic compound exercise that builds both strength and endurance throughout your body. By combining a squat with a shoulder press, it works not only your lower body but also your upper body, making it an efficient exercise for those who have little time. E
The Dumbbell Squeeze Press is an effective chest exercise that targets the inner chest muscles. By pressing the dumbbells together while performing the exercise, you activate the muscles in a unique way that is less emphasized in traditional chest exercises. Execution Start by picking up two dum
The Dumbbell Standing Alternate Overhead Press is a dynamic exercise that focuses on strengthening your shoulders, arms, and upper body. This exercise offers the unique benefit of isolating each arm separately, which helps improve muscle balance and coordination. Execution Begin by standing with
If you are looking for an effective way to train your shoulders, the Dumbbell Standing Behind Back Shoulder Press is an excellent choice. This exercise is unique because it activates the shoulder muscles differently from traditional shoulder exercises. Execution Begin by standing with your feet
The Dumbbell Standing Both Arms Kickback is an effective exercise for strengthening your triceps. This exercise offers a unique way to train both arms simultaneously, providing efficient and balanced muscle development. Execution Begin by holding a dumbbell in each hand. Stand with your feet sho
Introduction The Dumbbell Standing One-Arm Extension is an effective exercise for isolating and strengthening the triceps. This exercise offers a unique way to train each arm separately, which helps correct muscle imbalances and improve overall arm strength. Execution Stand upright with your fee
The Dumbbell Standing Overhead Press is a powerful exercise that targets the upper body, particularly the shoulders, arms, and upper back. This exercise offers a unique combination of strength, stability, and coordination, helping you build muscle while also improving your posture and functional str
The Dumbbell Standing Palms-In Press is an effective exercise that targets the upper-body muscles, with a particular emphasis on the shoulders and triceps. This exercise is ideal for building strength and improving upper-body stability. Execution Begin by standing with your feet shoulder-width a
The Dumbbell Standing Triceps Extension is an effective exercise for strengthening and toning your triceps. This exercise offers a unique way to isolate your arms and target the triceps without the need for complex equipment. Execution Stand upright with your feet shoulder-width apart. Hold a
The Dumbbell Svend Press is a unique exercise that targets the chest muscles, but with a twist. Unlike traditional chest exercises, this exercise emphasizes squeezing the chest muscles throughout the entire movement, resulting in intense muscle activation. Execution Begin by standing in a stable
The Dumbbell Tate Press is an effective exercise that targets the triceps while also engaging secondary muscle groups. This exercise is unique because it loads the triceps differently from traditional triceps exercises, which can lead to better muscle growth and strength development. Execution L
As the name suggests, the main movement is extending the arms (extension) by contracting the triceps. This is done by bringing the weight up from behind the head. In this version, the resistance is provided by a single dumbbell. Because the upper arms are directed upward, there is a relatively large
The triceps kickback is an isolation exercise for the triceps. Since the triceps are involved in every pressing movement for the chest, this is an effective exercise to focus purely on the triceps. Stand to the right of a weight bench with a dumbbell in your right hand and your palm facing inward. P
The Dumbbell Triceps Kickback (Both Arms) is an effective exercise for strengthening your triceps. This exercise offers a unique way to train both arms simultaneously, helping promote efficient and balanced muscle development. Execution Begin by holding a dumbbell in each hand. Slightly bend you