Triceps Dumbbell Workout



Do 3 Sets Of 8-12 reps

1. Close grip Dumbbell Press - holding the dumbbells together, bring down the weight to the chest and push to the top position and squeeze the triceps. This is a compound movement.
Do 3 Sets Of 8-12 reps

Do 3 Sets Of 8-12 reps

2. Standing French Press - holding the dumbbells together, bring them behind your neck for a compete stretch and extend upwards till just before lockout and return.

Do 3 Sets Of 12-15 reps

3. Kick-Backs - Bend over, keeping your upper arms stable and to your side with your lower arms at a 90 degree angle and extend the lower arms back to lockout.

Do 3 Sets Of 12-20 reps

4. Bench Dips (with dumbbell in lap) - hands placed on the bench with a dumbbell (or two) in your lap. Bend the elbows to bring the body downward till the upper and lower arms are at a 90 degree angle and extend up till lockout, squeezing the triceps.

Do 3 Sets Of 8-12 reps

5. Dumbbell Skull Crusher - take the dumbbells at arms length right in line with your shoulder and begin by bending at your elbows, lowering the weight till the dumbbells are beside your head and then extend upward till lockout, squeezing your triceps.

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3. Seated Overhead Dumbbell Extension Main Area Targeted Long Head 1. Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position. 2. Keeping Your Upper Arms Close To Your Head (Elbows In) And Perpendicular To The Floor, Lower The Resistance In A Semi-Circular Motion Behind Your Head Until Your Forearms Touch Your Biceps. Tip:The Upper Arms Should Remain Stationary And Only The Forearms Should Move. Breathe In As You Perform This Step. 3. Go Back To The Starting Position By Using The Triceps To Raise The Dumbbell. Breathe Out As You Perform This Step. 4. Repeat For The Recommended Amount Of Repetitions. Variations: 1. You can perform this exercise standing a
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