14 Killer Tricep Workouts with Dumbbells For Massive Arms

Introduction to Tricep Workouts with Dumbbells

If you want those intimidating killer arms that set bodybuilders out from the multitude, then you are one step away from achieving it as our killer tricep workouts with dumbbells will help you achieve this. All we need from you is your time, willingness, dedication, compliance,and consistency.

If you can honestly give in the above requirements, you will definitely achieve your dream of having massive arms.

When it comes to growing triceps, killer tricep workouts with dumbbells are often recommended. But sadly, people tend to give up because of how intense most of these killer workouts are.

I need you to understand that achieving massive arms requires you to have a motivation. Your motivation could self love.

If you love yourself so much, you will give yourself the best things in life. The best thing you can give your body is good and healthy look.

The things that make you look good and healthy are nutrition, good sleep and rest, and exercises. To have massive arms, you need the above three factors. But most importantly, you need to be dedicated.

If this is your first time trying to work out, you may need to understand how your muscles works. This will help you better understand the impacts of each tricep workouts with dumbbells that we are going to see in this article.

If you have not already, kindly check out this article about muscle anatomy to better understand your muscles before lifting weights.

However, if you are a man, and your target is not to build massive arms, but to look healthy and keep fit, this article will give you all the health tips you need to stay fit and healthy.

If you are here to gain insight on how to mould and sculpt your arms to look massive and intimidating, join us through this explosive article that walk you through what it takes achieve this.

In this killer tricep workouts with dumbbells, we will discuss the practical ways to use dumbbells to build massive triceps, leading to massive arms. We will explain what each workout does and how to perform each of them safely and effectively. With that said, let’s jump right into it.

Killer Tricep Workouts with Dumbbells

These tricep workouts with dumbbells are termed “killer” because they are intense. Therefore, you need to prepare your mind so you won’t be overwhelmed when we start practising each of them.

Triceps Brachii muscle is made up of three heads: the lateral head, medial head, and long head. Combing different dumbbell workouts explained in this article can grow them, either individually, or together leading to that massive arm you desire.

1. Dumbbell Triceps Kickback on Bench

This is an isolation exercise that works long and medial heads of the triceps. Engaging in this workout regularly will boost your strength while giving you that expanded look on your arms.

How to perform dumbbell kickback on the bench

Bend yourself by the right side of the bench starting from your lower body. Hold firmly the right-side edge of the bench. Or just place your palm firmly on the bench, under your shoulder, at the middle of the edge that points towards the same direction as your head.

Leaving your right leg well stationed on the floor, place your left knee on the bench towards the edge that points to your lower body. Tuck in your feet and knee such that they point towards the same direction as your head.

Your body must be straight and flat. With your right hand, pick up the heavy dumbbell, readjust your body if necessary to meet the above requirements. Maintain this posture throughout the reps.

Note: maintain this posture throughout the reps. No part of your body is allowed to move except the elbow of the hand with which you are carrying the dumbbell, not even your shoulders or head should move.

Hold the dumbbell firmly, curl in your right elbow towards your shoulder. There should be space between your arm and your body. To achieve this, open up your armpit a bit. Your arm must not touch your body.

To know if you are holding the weight the right way, pointing your hand towards the floor, the weight must be straight facing the same direction as your head and feet.

If everything is perfect, curl in your elbow such that the weight moves towards you shoulder. Hold a second or two, then kick backwards with the aid of your triceps strength. Remember to keep everything fixed and straight except your elbow that is allowed to move to and fro.

Open up your curled elbow backwards until it reaches its maximum limit. Hold a second or two before gradually returning to the initial position to complete one rep.

Complete 15 to 30 reps on the right hand, then move to the left side of the bench to do the same for your left hand to complete one set. Four to eight sets is recommended for killer result.

2. Two-Arm Dumbbell Kickback

You want massive arms right? This two-arm dumbbell kickback is a killer tricep workout with dumbbell that will improve your form, sculpt your triceps and give that confidence look you desire.

How to perform two-arm dumbbell kickback

Unlike dumbbell triceps kickback on bench, two-arm dumbbell kickback is not performed on bench. More so, it is performed with both hands at the same time.

Grab two heavy dumbbells on both hands and get into an erect position with both hands hanging side-by-side, pointing to the floor.

Close up your legs, leaving little or no gap between them. Bend your knees forward and push your middle body backwards while making sure that your feet remains flat on the floor. Bend your upper body (ideally, from your waist upwards) forming an incline-looking posture from your waist.

Open up your armpit as in dumbbell triceps kickback on bench above. But this time, rotate your wrist such that your palm face up, and the edges of the two dumbbells point at the opposite direction

Pull the weights towards your chest or shoulder with your palms facing up. Hold a second and push the weights backwards by opening up your elbows. As the weights approaches your waist level, rotate your wrists such that your palms face up again.

Stretch your elbow to its limit, hold a second and return to the initial position to complete one rep, ensuring that only your elbows move, and your wrist too move only when rotated. No other part of your body is allowed to move.

3. Dumbbell Skullcrusher

Dumbbell Skullcrusher or tricep extension – pronated grip is one of the killer tricep workouts with dumbbells that sculpt massive arms.

If you have strength imbalance between your sides, that is, if one of your arms is stronger than the other, dumbbell skullcrusher is perfect for you.

How to do dumbbell skucrusher

Get a bench and set it in a horizontal angle. From one side of bench (somewhere around the width), place only your back on the bench to form a T-shape with the bench.

Make sure your head is off the bench, then push your lower body far away from the bench so only your upper back rests on it. Brace your core and pull your lower body up to create visit gap between the bench and your lower back.

Grasp the dumbbell by one end with both hands, with your thumbs wrapped around the end of the bar, and the rest of the fingers placed comfortably on the edge of the weight.

Pull the weight upwards, away from your chest until your elbows are fully stretched to form the start point. Gradually dull down the weight towards your skull, or overhead as you wish. Pause a second and return to the initial position where your elbows are fully stretched to complete one rep.

Do this for the rest of the reps.

4. Overhead Triceps Extension

This workout targets all three triceps heads, especially the long head. It pumps your triceps such that you feel the heavy weights even after one rep.

How to perform overhead triceps extension

Sit comfortably by the edge of a bench with your legs wide open and your feet flat on the floor. If this is difficult for you, raise your feet a bit by your toes.

With two hands, grab a heavy dumbbell in the same manner as in dumbbell skullcrasher.

Raise the weight above your head, stretching your elbows until they are fully stretched. Sit up properly, pull out your chest and brace your core. Gently pull the weight backwards until it extends past your upper back. Hold a moment and return to the previous position.

30 reps each of 5 sets is recommended for better and fast result.

5. Dumbbell Floor Press

This is a great alternative to bench dumbbell press. If you don’t have access to a bench for dumbbell bench press, dumbbell floor press will give you the same result.

How to perform dumbbell floor press

Lie on the floor holding big dumbbells on both hands. Form an arrow head with your knee extended above, and away from your leg and waist. Firmly grab the weights and open your hands at about 45-degrees away from your body.

At that angle, lift the weight up until your elbows are fully stretched. Pause a moment and return to the initial position to complete one rep.

If possible, when you are half way up, tilt your hand such that both dumbbells face each other. Maintain this posture going up. Then half way down, till your hands such that the weights return to their initial position. Maintain this posture downwards.

30 reps and 8 sets are recommended for massive growth in short time.

6. Tricep Curls with Dumbbells

This is a very effective triceps workout with dumbbells. It may appear easy, but if you do it well, you will see how hard it is, thus why it is included in our killer tricep workouts with dumbbells for massive arms.

How to do tricep curls with dumbbells

With dumbbells on both hands, stand straight with your legs opened. Make sure you have reliable balance. Open your arm from your armpit with your hands hanging downwards. Tilt your hands such that your palms face forward, and not your thigh.

The edges of the dumbbells should align parallel with your thigh.

Curl your the weights up towards your collarbone. Make sure not to move any other part of your body while doing this. On getting very close to your collarbone, pause a moment and gradually drop down the weights until they reach your waist. Make sure that your elbows are fully opened before engaging another rep.

If you like, you can work one arm first by completing the reps on that arm, and continue with the second to complete one set. You can also stagger it.

For instance, you can complete first rep by engaging both arms together, then complete the second rep individually, after which you work them together to complete third rep.

7. Close Grip Dumbbell Press on Bench

Lie on bench with one heavy dumbbell gripped at the centre of the bar with your two hands. Push your feet into the floor. Brace your core and push down your upper body to form a space between your upper and lower backs.

Press the weight towards your chest. Maintain your balance, open your arm a bit and lift the weight up, as high as possible without moving your body. Pull down the weight towards your chest, just above your chest to complete one rep.

30 reps and 10 sets is recommended for better result.

8. Close Grip Dumbbell Floor Press

When it comes to bodybuilding, there is no excuses for not performing the workout you desire. If a particular equipment is not available, there is always an alternative.

If you do not have access to bench, then go for close grip dumbbell floor press. This is also performed the same way as close grip dumbbell bench press. The difference is that the later is done on the floor, while the former is performed on bench.

9. Dumbbell Devil Press

 If you’ve ever done a burpee before, you will understand why this workout is included in our killer triceps workouts with dumbbells.

Dumbbell devil press is similar to burpee. However, one jumps during burpee, but in this one, you do not have to jump.

To perform the devil’s press, grasp dumbbells on both hands and get to pushup position with both hands a bit wide apart. The gap should be enough to contain your chest and shoulders with no friction.

If this is done, push down your lower body as if engaging in wide-arm pushup. Quickly curl in your legs towards your chest, lift up your upper body together with the weights. Throw your hands into the air with the weights above you shoulders.

To complete one rep, get back to the previous position by doing the reverse of the upward movement. Ten reps and five sets is recommended.

10. Standing Hammer Curl

This is a great workout for biceps and triceps. If you are a beginner in bodybuilding, it will do you good to master hammer curl effectively.

How to perform hammer curl effectively

Get to the same position as tricep curls with dumbbells. But this time, position your hand such that your palms face your thighs, while the weights point forward.

Maintain this position while performing the workout following the rules in tricep curls with dumbbells above.

11. Incline hammer curl

Incline hammer curl is killer tricep workout with dumbbells that will pump your arm so aggressively if you do it right and with seriousness.

How to do incline hammer curl

Get a bench and incline it at about angle 45 to 50 degrees. Standing towards the back end of the bench, lift a heavy dumbbell and place your arm on the bench through the steep end.

Ensure that your palm faces up, hold a balance, straighten your hand on the bench such that the back of your palm rests on the bench.

Curl the weight towards your shoulder without moving any other part of your body. Pause a second before returning to the previous position to complete one rep.

30 reps and 10 sets is recommended.

12. Incline dumbbell press

Incline dumbbell press can work your arm, chest and even your shoulders id you do it the right way.

How to do incline dumbbell press

Adjust your workout bench to 45-degree angle and lie back on it. Carefully lift the two dumbbells on both hands to shoulder height. Push your feet into the ground and press the weights up as high as possible.

Exhale before gradually returning to the previous position to complete one rep.

20 reps and 5 sets is recpmmended.

13. One-Arm Overhead Extension

How to do it

Stand or sit on a workout bench. Ensure that you are standing or sitting upright. Grab a balance and grab a dumbbell on one hand and lift it overhead. Place the other hand on your waist for balance.

Gradually tilt your hand with your elbow bent such that the dumbbell extends towards your back. Continue to extend your elbow until your arm is slightly straight overhead. Hold a moment before pushing back up to complete one rep.

Complete 20 reps on one hand before switching to the second hand. Complete 10 reps on the second hand to complete one set. Brace your core throughout the workout especially if you are doing it standing.

5 sets is recommended.

14. Two-Hand Overhead Extension

Perform overhead extension with two hands.