Top 5 Tricep Workouts with Dumbbells at Home for Beginners

Key Takeaways

• Kickstart your fitness journey with 5 effective tricep exercises using dumbbells, perfect for beginners at home.

• Master your form and consistency to maximize results and build strength safely.

• Strong triceps improve daily functionality, boost upper body power, and improve workout performance.

• Compact and adjustable, SOLE SW180 Dumbbells offer a seamless solution for all fitness levels in any home gym setup.

Build Strength at Home

Home workouts bring all the perks—zero commute, no waiting for equipment, and absolutely no excuses. Just grab a pair of adjustable dumbbells, and you’re ready to crush an effective tricep routine right in your living room.

No matter if you’re squeezing in a quick set between Zoom calls or going all-in for arm day, this is your space, your pace, and your progress!

Why Train Triceps?

Triceps do it all—they’re the secret behind strong, sculpted arms and the MVPs of pushing power. From lifting groceries to nailing that perfect push-up, these muscles make life easier and workouts better.

And dumbbells? They’re your best workout buddy: compact, beginner-friendly, and versatile enough to keep things interesting without overwhelming you.

Overhead dumbbell tricep extensions help sculpt your arms, one rep at a time. (Photo courtesy of Lift Manual)

Top 5 Tricep Workouts with Dumbbells

1. Overhead Dumbbell Tricep Extension

• How to do it: Grab one dumbbell with both hands. Extend your arms above your head like you’re reaching for the ceiling. Lower it behind your head, then power it back up.

• Reps and sets: 3 sets of 10-12 reps.

• Pro Tip: Keep those elbows close—it’s all about the triceps, not the flailing!

2. Dumbbell Tricep Kickbacks

• How to do it: Lean forward slightly, holding a dumbbell in each hand. Bend your elbows and tuck them in. Now kick those dumbbells straight back—and return to start.

• Reps and sets: 3 sets of 12-15 reps.

• Pro Tip: Slow and steady wins the gains. No swinging!

3. Close-Grip Dumbbell Press

• How to do it: Lie back with dumbbells close together over your chest. Lower them down, keeping your elbows snug. Then press them back up.

• Reps and sets: 3 sets of 8-10 reps.

• Pro Tip: Got a bench? Use it to crush your range-of-motion game.

4. Dumbbell Skull Crushers

• How to do it: Lie flat with dumbbells in hand. Lower them toward your forehead (carefully, please!), then extend back up.

• Reps and sets: 3 sets of 10-12 reps.

• Pro Tip: Freeze your upper arms in place—it’s all about controlled movement.

Press, angle, and crush your reps with the dumbbell Tate press. (Photo courtesy of Lift Manual)

5. Dumbbell Tate Press

• How to do it: Lie back, extend dumbbells above your chest, and angle them inward. Lower toward your shoulders, then press back up.

• Reps and sets: 3 sets of 8-10 reps.

• Pro Tip: Start light. Master it first, then level up.

Tips for Effective Tricep Workouts at Home

• Warm-Up is Key: Get those muscles ready with some light cardio or stretches—no one wants a pulled tricep before the fun even starts!

• Choose the Right Weights: Start with adjustable dumbbells like our SW180 Adjustable Dumbbells.

• Focus on Form: It’s not about speed—controlled, steady movements win every time. Plus, your elbows will thank you.

• Hydrate: Keep water handy. No one crushes workouts dehydrated.

• Consistency Over Intensity: Hit those triceps 2-3 times a week. Even if you’re short on time, quick, focused sessions can definitely fit into any schedule.

Benefits of Tricep Training

• Improved Strength: Say “sayonara” to struggling with heavy grocery bags. Strong triceps give you the pushing power for all of life’s heavy lifting.

• Toned Arms: Flex with confidence—sculpted triceps bring definition to your upper arms and a boost to your style.

• Functional Fitness: Daily moves like reaching, pushing, and lifting just got easier. Bonus: Better balance and upper body endurance to match.

• Confidence Boost: Feel unstoppable in your workouts and beyond. Tricep power equals stronger push-ups, presses, and everything else.

• Mind & Mood Benefits: Tricep workouts boost physical strength AND your mood and mental clarity.

Ditch the bulky rack—SOLE SW180 Dumbbells fit every corner and every goal.

Your Gym, Your Rules

Take your tricep training up a notch with our SOLE SW180 Adjustable Dumbbells!

With a sleek design and weight options from 5 lbs to 80 lbs, these dumbbells fit every fitness level, from newbie to seasoned lifter. No need for a full rack; they’re compact, versatile, and perfect for crushing those gains in your living room.

Plus, they pair seamlessly with our FREE-FOR-LIFE SOLE+ App—giving you access to expert-led classes for fresh workouts. With SOLE, you can level up without leaving your comfort zone!

Frequently Asked Question (FAQ)

What are the best tricep exercises with dumbbells for beginners at home?

The best beginner tricep workouts are the Overhead Dumbbell Tricep Extension, Dumbbell Tricep Kickbacks, Close-Grip Dumbbell Press, Dumbbell Skull Crushers, and Dumbbell Tate Press.

How can I ensure proper form during tricep exercises to avoid injury?

Controlled, steady movements are the name of the game—no rushing or swinging! Keep your elbows snug during moves like the Overhead Dumbbell Tricep Extension to fire up those triceps. Need a form check? Use a mirror or ask a workout buddy to help you nail it.

What weight of dumbbells should beginners use for tricep exercises?

Start light—think 5 lbs-10 lbs—to lock in good form for 10-12 reps without struggling. As you get stronger, crank it up! Adjustable dumbbells like our SOLE SW180 make it easy for you to crush those goals.

What are some common mistakes to avoid during tricep workouts with dumbbells?

Don’t let those elbows wander—keep them tucked in to really target the triceps. Don’t rush through your reps or grab weights that feel too heavy. Focus on slow, steady movements, and remember: form first, always!