The BEST Dumbbell Exercises - TRICEPS EDITION!

  • Published: 05 May 2019
  • Dumbbells do not have to be a sacrifice when it comes to building bigger triceps. In this video, I’m going to show you the best dumbbell exercises for triceps to fit any goal you may have with your training. If you’re just looking to build the strength of your triceps, want to make them more powerful and explosive or just build them bigger and add size I’m going to show you the best exercises you can do to accomplish each.

    We start as we have in this entire series with the strength exercise. Here we have a tie between two exercises, the close grip dumbbell bench press and the weighted upright dip. Different than in the swap between a barbell and dumbbells in the traditional chest bench press, the narrowing of the grip allows far less torque and resultant stability demand to be placed on the shoulder joint during the cgbp. This keeps the weight high enough to let you still pursue strength on the lift.

    Likewise, on the upright dip, we can simply swap out plates for a single heavy dumbbell as the resistance with little to no drop off. The ability to progressively overload this movement is easy and therefore very conducive to those looking to build strength in their triceps with nothing but dumbbells.

    If power if more your goal, then the JM Press is a great option. The ability to initiate the movement with your elbows driving your triceps into position rather then the triceps overcoming the inertia on every rep is a significant advantage. An object in motion will tend to stay in motion. Getting the dumbbells moving will allows the triceps to kick in and explosively keep them moving up to the top of the rep. No sacrifice of the weight used needs to be made here and the built-in additional acceleration makes this a great dumbbell power option.

    If hypertrophy and bigger triceps is the goal and you feel as if you have used up your newbie strength gains to drive this, you can always focus on an exercise that will eccentrically overload the muscle. This is where the lying dumbbell triceps extension with a forced negative only rep finisher is bet. The position of the arm back behind the head throughout this exercise allows for a greater stretch on the long head of the triceps and the best stimulation of the triceps eccentrically.

    There also can be gains made through the use of lighter dumbbells and a metabolic training effect. Here we showcase a bodyweight combination that is performed in descending ladder fashion that actually uses the dumbbells as props to keep the wrist in a healthy and neutral position. Alternate between reps of seated floor dips and close grip pushups for a great burn and an opportunity to resist it for tricep muscle gains.

    Total body options from the modified overhead extension thruster to correctives like the dumbbell devils are additional exercise selections that will hammer the triceps and help to achieve a secondary benefit as well. It depends on the goal of your training.

    Finally, in order to fully shorten the triceps muscle you must at some point load the triceps in a position behind your body with the elbow straightened. This is the only way to place the muscle in a maximally shortened position. Now, while you may not be able to handle very heavy weight here it does not mean that you should avoid it. In fact, you need to do this if you want to stimulate maximum triceps activation. The dumbbell kickback is the best dumbbell option here by far.

    If you are looking for a complete step by step workout program that will help you to put the science back in strength and already selects the best exercises for each muscle group of the body, be sure to click the link below and sign up today to start training like an athlete with any of our plans.

    For more videos on how to build bigger triceps and the best dumbbell exercises for every muscle group, be sure to subscribe to our channel here on youtube below and turn on your notifications so you never miss a new video when it’s published.

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Comments • 1 356

    ATHLEAN-X™   5 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Austen Persons
      Austen Persons  5 months back

      ATHLEAN-X™ Could you put something about how to recover from a groin injury? and how to build it back up

      LAXMAN CH  5 months back

      Post a video for beginners routine for a month before they start training heavy

    • Steve McGavock
      Steve McGavock  5 months back

      Darragh Tate .///?//?////////????//////////?////////????/???????///

    • bearshark p
      bearshark p  5 months back

      Im finding this type of videos to be most informative and effective.

    • lasnite
      lasnite  5 months back

      ATHLEAN-X™ Great video. I’ve been watching your vids for about a mth now. I really like the ab series and I’ve incorporated exercises such as the leg lift figure 8 and ensuring to tighten my stomach when I perform exercises.
      Q: Looking at this vid, I have a question. Does building strength equate to bigger muscles?

  • Zetsuke4
    Zetsuke4  4 days back


    • PunkyRB
      PunkyRB  5 days back

      7:00 8:34 10:23 11:14

      • George Anastasopoulos
        George Anastasopoulos  2 weeks back

        Another excellent video, but what about the overhead dumbbell extension?

        • Issy
          Issy  2 weeks back

          Really want to get my long head to grow

          • Sierra Alpha Romeo
            Sierra Alpha Romeo  3 weeks back

            When jeff was born, he drove his mom from hospital.

            • Sierra Alpha Romeo
              Sierra Alpha Romeo  3 weeks back

              Jeff had a duel with superman. The loser had to wear red underwear over the pant their entire life.....

              • abc def
                abc def  3 weeks back


                • Otx hector S
                  Otx hector S  3 weeks back

                  What’s the best workout for my Idk if I can do it cuz I popped my shoulder out twice

                  • Kunta Hendricks
                    Kunta Hendricks  4 weeks back

                    And wants to Rebuild the Structure of My Body using Dumbbells only and a bench

                    • Kunta Hendricks
                      Kunta Hendricks  4 weeks back

                      What would you prescribe for someone like me who is 42 Years of Age 240lbs, 6' 3.5" and wants to get back to my original size of 262lbs all muscle 2% body fat

                      • jas jas
                        jas jas  4 weeks back

                        Imagine him on roids

                        • Zernitys
                          Zernitys  4 weeks back

                          wtf is a romboy

                          • Jedi Master
                            Jedi Master  1 months back

                            Vascular AF

                            • Michael Quine
                              Michael Quine  1 months back

                              Dumbbell exercises : first exercise is on a dip bar ?

                              • Siddharth Chowdary Vunnam

                                Is it better to do the JM Press with a straight or a curl bar?

                                • Yash Sontakke
                                  Yash Sontakke  2 months back

                                  U speak more teach Less

                                  • Koki
                                    Koki  2 months back

                                    You are by far my favorite go to for knowledge, tutorials, and explanations.

                                    • William O'Connell
                                      William O'Connell  2 months back

                                      After basketball season is tennis season, and shoulders, triceps, biceps, chests, and back are the primary muscles I use to play tennis, and I need power dumbbell excerises in order to increase my effectiveness of my game. P.s. Basketball season is after soccer season, then tennis.

                                      • Semiotichazey
                                        Semiotichazey  2 months back

                                        I don't have much to say - this is just clearly great advice. I'm impressed how well you hit every goal for a single muscle group.

                                        • Kahcai Lee
                                          Kahcai Lee  2 months back

                                          Laying dumbbell triceps extension, if I feel pain in my joints is that okay?

                                          • saksham rawat
                                            saksham rawat  2 months back

                                            Bhai tere body kaedi h

                                            • Noneofyourbusiness
                                              Noneofyourbusiness  2 months back

                                              The last one killed me

                                              • Persian King
                                                Persian King  2 months back

                                                Jeff doesn't lift weights, weights lift him.

                                                • walter bishop
                                                  walter bishop  2 months back

                                                  Still waiting on a dumbbell workout with just dumbbells

                                                  • jardean hinchliffe
                                                    jardean hinchliffe  2 months back

                                                    Jeff can we get a back workout!!!!!

                                                    • Tamer Said
                                                      Tamer Said  3 months back


                                                      • Omar Garvin
                                                        Omar Garvin  3 months back

                                                        GR8 job sir ! learned alot

                                                        • fernando escobedo
                                                          fernando escobedo  3 months back

                                                          When Thanos snapped his fingers he eliminated half the universe to make room for Jeff biceps

                                                          • aman arya kashyap /AAk
                                                            aman arya kashyap /AAk  3 months back

                                                            Love u sir

                                                            • Mahsim Sarvi
                                                              Mahsim Sarvi  3 months back

                                                              thank you

                                                              • Dan Boreham
                                                                Dan Boreham  3 months back

                                                                I heard Jeff's muscles are unionized in case he works them too hard

                                                                • The Art Yeti
                                                                  The Art Yeti  3 months back

                                                                  How old are you like... damn you’re ripped?

                                                                  • Carlos Galindo
                                                                    Carlos Galindo  3 months back

                                                                    Fitness programs hate him, fitness buffs envy him.
                                                                    See how one man who is scientific in his exercises and gains can make you into what your body needs @ ATHLEAN-X with Jeff Cavaliere

                                                                    • 1sportlife
                                                                      1sportlife  3 months back

                                                                      Sport – you force, sport, you –the world!Who are not indifferent - a Charity collecting on the equipment -WebMoney WMID 879329632430 Z721659873225

                                                                      • Undulate
                                                                        Undulate  3 months back

                                                                        ok im not trying to be racist or anything but if you turn his skin brown he would look like Obama....

                                                                        • ninjak79
                                                                          ninjak79  3 months back

                                                                          Great video! Thank you.

                                                                          • Deena Dhayalan
                                                                            Deena Dhayalan  3 months back

                                                                            What is your age athlean

                                                                            • Mitchell Collins
                                                                              Mitchell Collins  3 months back

                                                                              -floor dip and closed-grip dumbbell-pushup - 7:00
                                                                              -Overhead extension thruster – 8:34
                                                                              -devil exercise – 10:23
                                                                              -dumbbell tricep kickback – 11:14

                                                                              • Remuj 6
                                                                                Remuj 6  3 months back


                                                                                • Łukasz S.kyWalker
                                                                                  Łukasz S.kyWalker  3 months back


                                                                                  • Michael Steffan
                                                                                    Michael Steffan  3 months back

                                                                                    Hi Jeff, I'm brand new to weight training.I did my first ever push workout last week. My fave was the lying tricep extension. The problem is I was sore for an entire week. Is that normal?

                                                                                    • Marcus Vasquez
                                                                                      Marcus Vasquez  3 months back

                                                                                      I heard this guy snorts matcha

                                                                                      • CSI AUTO DETAIL
                                                                                        CSI AUTO DETAIL  3 months back

                                                                                        I want to get with the program you guys offer but I have some questions, what is the best way to contact you guys?

                                                                                        • Jim Davidson
                                                                                          Jim Davidson  3 months back

                                                                                          I’m 27 soon to be 28 on Sunday I’ve always been average build and I’ve never been defined or had muscles... I started going gym almost every day for 2 months and I still didn’t have muscles, I then discovered Jeffs videos! 1 month in and my biceps are bigger than I ever thought they could be and just 1 month in I can’t wait to see 12 months in how much I will of achieved after having discovered these videos! Jeff is the man and you know what I love the fact he don’t do steroids, I love listening to Arnie but that’s why I was going gym everyday because Arnie swore by it.... but he was on roids that’s why he was there every day

                                                                                          • Mads Lynnerup
                                                                                            Mads Lynnerup  3 months back

                                                                                            You are talking way to much

                                                                                            • yeshua yahwey
                                                                                              yeshua yahwey  3 months back

                                                                                              Good tips and advice as always, thankyou

                                                                                              • LuckyMulisha
                                                                                                LuckyMulisha  3 months back

                                                                                                Thanks again sir Jeff!!