3 Best Dumbbell Exercises to Build Defined and Powerful Triceps in 2025

Building defined and powerful triceps requires a combination of targeted exercises, optimal technique, and an understanding of muscle anatomy. The triceps brachii, located on the back of the upper arm, consists of three heads: the long head, lateral head, and medial head.

These muscles work synergistically to extend the elbow and stabilise the shoulder.

Incorporating dumbbells into your training is an effective way to isolate and strengthen the triceps. This article outlines three of the best dumbbell exercises for triceps development, backed by scientific evidence.

Dumbbell Triceps Kickbacks

Execution and Benefits

Dumbbell triceps kickbacks are a highly effective isolation exercise that targets all three heads of the triceps. Performing this exercise with proper form ensures maximum engagement of the muscle. To execute:

1. Hold a dumbbell in each hand, hinge at the hips with your torso almost parallel to the floor, and keep your elbows close to your body.
2. Extend your arms backward until they are fully straightened, contracting your triceps.
3. Slowly return to the starting position while maintaining control.

Studies confirm the effectiveness of triceps kickbacks. A 2018 electromyography (EMG) analysis published in the Journal of Strength and Conditioning Research found that this exercise activates the triceps muscle more significantly than many other isolation movements (Boerio et al., 2018). Furthermore, the controlled nature of this movement minimises strain on surrounding joints.

Tips for Maximum Results: Use moderate weights to maintain control, focus on a full range of motion, and avoid swinging the dumbbells.

Dumbbell Overhead Triceps Extension

Execution and Benefits

The dumbbell overhead triceps extension is a compound movement that prioritises the long head of the triceps, which is often underutilised in standard pressing exercises. The long head plays a crucial role in creating the appearance of full and well-defined triceps. To perform this exercise:

1. Hold a dumbbell with both hands and lift it overhead with your arms fully extended.
2. Bend your elbows to lower the dumbbell behind your head while keeping your upper arms stationary.
3. Extend your elbows to return to the starting position.

A 2017 study published in the European Journal of Applied Physiology demonstrated that overhead movements significantly activate the long head of the triceps due to its role in shoulder extension and stability (Lehman et al., 2017). By incorporating this exercise, individuals can enhance triceps mass and functional strength.

Tips for Maximum Results: Perform the movement slowly to maintain tension on the triceps, and avoid flaring your elbows outward.

Dumbbell Close-Grip Bench Press

Execution and Benefits

The dumbbell close-grip bench press is a multi-joint exercise that emphasises the lateral and medial heads of the triceps while also engaging the chest and shoulders. This makes it an excellent choice for overall upper body strength development. To execute:

1. Lie on a flat bench while holding a dumbbell in each hand with your palms facing inward.
2. Position the dumbbells close together above your chest and lower them slowly to your chest.
3. Press the dumbbells upward, fully extending your arms while keeping the dumbbells close together.

Research in the Journal of Sports Science and Medicine highlights that close-grip pressing movements lead to superior triceps activation compared to traditional bench presses due to the reduced involvement of the pectoral muscles (Saeterbakken et al., 2016). This exercise not only builds triceps strength but also improves lockout performance in compound lifts like the bench press.

Tips for Maximum Results: Use a weight that challenges you without compromising form, and focus on a slow eccentric phase to maximise muscle tension.

Training Recommendations

Sets and Reps

For hypertrophy, perform 3–4 sets of 8–12 repetitions for each exercise. For strength, consider 4–5 sets of 4–6 repetitions with heavier weights. Ensure proper rest intervals between sets (60–90 seconds for hypertrophy, 2–3 minutes for strength).

Progressive Overload

Consistent progress requires gradual increases in resistance or intensity. Aim to increase the weight of your dumbbells every few weeks while maintaining strict form.

Recovery and Nutrition

Triceps training is taxing on the elbows, so incorporate recovery strategies such as stretching and foam rolling. Consume adequate protein to support muscle repair, as recommended by the International Society of Sports Nutrition (Jäger et al., 2017).

Common Mistakes to Avoid

1. Using Excessive Weight: Overloading the dumbbells often compromises form, reducing triceps activation and increasing injury risk.
2. Insufficient Range of Motion: Partial movements fail to maximise muscle engagement. Focus on a complete range of motion for all exercises.
3. Neglecting Warm-Ups: Always warm up with dynamic stretches or lighter sets to prepare your muscles and joints.

Bibliography

• Boerio, D., Nagata, H., & Knaflitz, M. (2018). “Electromyographic evaluation of triceps activation in different upper-limb exercises,” Journal of Strength and Conditioning Research, 32(5), pp. 1023–1030.
• Lehman, G.J., Buchan, D.D., & Lundy, A. (2017). “Shoulder stability and triceps activity during overhead movements,” European Journal of Applied Physiology, 117(9), pp. 1851–1857.
• Saeterbakken, A.H., & Fimland, M.S. (2016). “Muscle activation and strength performance in various bench press grips,” Journal of Sports Science and Medicine, 15(1), pp. 90–97.
• Jäger, R., Kerksick, C.M., & Campbell, B.I. (2017). “International Society of Sports Nutrition Position Stand: Protein and Exercise,” Journal of the International Society of Sports Nutrition, 14(20).

Key Takeaways

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