tRICEPS

The triceps are the primary muscles located on the back of the upper arm and are responsible for extending the elbow during pushing and pressing movements. They consist of three heads: the long, lateral, and medial heads, which work together to straighten the arm and stabilize the shoulder. The exercises below target one or more of these heads using only dumbbells.

Exercise Menu

Overhead Tricep Extension

Primary muscle(s) targeted: Long Head of Triceps Brachii

Secondary muscle(s) targeted: Lateral & Medial Heads of Triceps Brachii, Deltoids, & Abdominal Muscles

Compound/Isolation: Isolation

Set-up:

Sit up straight or stand tall
Hold one dumbbell with a diamond shape grip
Position weight straight above head

Execution:

Elbows pointing forward, barely moving
Lower the weight slowly & controlled behind the neck
Push weight straight up

The main muscle targeted is the long head of the triceps, which sits on the back of your upper arm and gives the arm a thick, full look when viewed from the side [5].

Full Detailed Breakdown

The other parts worked out include the lateral and medial heads of the triceps, along with your core muscles which must tighten up to keep your lower back safe. The deltoids are crucial for shoulder stabilization, while the last and gluteus maximus help stabilize the lower body.

This exercise is classified as a strict isolation movement, as the only joint that is allowed to open and close during the lift is your elbow.

To set up, sit on a bench or stand up straight and grab one dumbbell securely with both of your hands using a diamond-shaped grip. Position the weight directly up over your head.

Start with the weight held straight up above you, and keep your upper arms completely still next to your ears, Breathe in, and slowly bend your elbows to lower the dumbbell behind your head. Once you fully drop the weight behind the back, pause for a brief moment at the very bottom to stretch the muscles. Breathe out as you push the weight back up to the top, and squeeze the triceps hard [2] [3].

Tricep Kickback

Primary muscle(s) targeted: Lateral & Long Head of Triceps Brachii

Secondary muscle(s) targeted: Posterior Deltoids, Trapezius, & Abdominal Muscles

Compound/Isolation: Isolation

Set-up:

Plant hand and knee flat on the bench,

or plant feet on the ground

Grab one dumbbell & hinge your back
Upper arm parallel to floor, elbows at 90°

Execution:

Lock your elbow against your side
Push the dumbbell back & up, squeezing the triceps
Slowly lower dumbbells to starting position

The Dumbbell Push Press mainly engages the front/anterior deltoids, and relies on the lateral and rear deltoids for crucial support.

Full Detailed Breakdown

The secondary muscles that assist in stabilizing the body this movement are the rear deltoid shoulder muscle, the upper back muscles, and your core.

This movement functions as a strict isolation exercise because your shoulder joint must stay completely frozen while only your elbow joint moves.

To set up, place one knee and its matching hand flat on a bench while holding a dumbbell in your other hand, or simply stand and hinge forward at your hips. For the best results with dumbbell triceps kickbacks, hinge at the hips so your torso is at a 45-60° angle, keep your upper arms parallel to the floor, and start with your elbows bent at a 90° angle, with the forearms directed straight down.

Begin with your upper arm pulled up high and locked perfectly parallel to your torso. Then, breathe out and push the dumbbell straight back by straightening out your elbow completely. Pause while squeezing the triceps, breathe in, and slowly bring the weight forward over 3 seconds. Throughout this exercise, keep the abdominal muscles engaged [2] [3].

Tate Press

Primary muscle(s) targeted: Medial Head of Triceps Brachii

Secondary muscle(s) targeted: Lateral Head of Triceps Brachii, Pectoralis Major, and Anterior Deltoids

Compound/Isolation: Isolation

Set-up:

Lie flat on a bench/surface
Hold weights straight over your chest line
Palms facing your feet

Execution:

Elbows out wide to the walls
Tap the weights together gently over your chest,

not touching your chest

Pause, then push the weights upward

The primary focus of this movement is the medial head of the triceps, which sits lower down on the arm near the elbow joint.

Full Detailed Breakdown

The secondary muscles that assist during this motion are the lateral head of the triceps, your chest muscles, and the front of your shoulders.

This exercise acts as a strict isolation movement, as you are anchoring your shoulders on a bench or flat surface so that only your elbow joints rotate.

To set up, lie flat on your back on a bench or flat surface while holding two dumbbells of appropriate weight straight over your chest with your palms facing your feet. Place your feet firmly on the ground underneath your knees.

Start with the weights straight up. Then, point your elbows outward, breathe in, and slowly lower the dumbbells in and down toward the middle of your chest in a controlled manner. From this position, breathe out as you use the triceps to press the dumbbells smoothly back up to the initial position. Lead with the pinkies and push up toward the ceiling [1] [4].

References

[1] Dewar, M. (2024, November 27). How to do the tate press for thicker arms and bigger pressing numbers. BarBend. https://barbend.com/tate-press/

[2] Ethier, J. (2019, June 14). The 4 best dumbbell tricep exercises for gaining mass. Built with Science. https://builtwithscience.com/fitness-tips/dumbbell-tricep-exercises/

[3] MaranGraphics (2005). Weight training. Thomson Course Technology PTR. https://abiiid.wordpress.com/wp-content/uploads/2010/12/maran-illustrated-weight-training.pdf

[4] Parker, J. (n.d.-f). Tate press: Form, muscles worked, target weight & variations. Fitbod. https://fitbod.me/exercises/tate-press

[5] Schoenfeld, B. (2021). Science and development of muscle hypertrophy. Human Kinetics. https://www.circuitoultras.org/wp-content/uploads/2021/05/Science-and-development-of-muscle-hypertrophy-by-Brad-Schoenfeld-z-lib.org_.pdf