Triceps Workout

How To Build Bigger TRICEPS – Dumbbell Tricep Workout

This is the forth installment of my dumbbell workout video series covering home gym workouts that you can do with minimal equipment. I get a lot of requests for basic workouts that can be done at home using just dumbbells and bodyweight exercises. So over the next several videos and blog posts I’m going to be showing you how to stimulate muscle growth in all your major muscle groups without the need for fancy gym equipment.

Back in the late 1980’s and early 1990’s I got started working out at home with nothing more than a basic weight set. My father had one of those old York Barbell & Dumbbell sets, and I’m not talking about the iron plate weight set, but the big clumsy plastic weight plates that were filled with cement… That’s the only exercise equipment I had when I started working out, but as basic as it was – it worked – and I made good gains throughout my teenage years.

Bottom line, you can workout and make progress with the most basic of exercise equipment – if you are committed…

In this workout we’re going to focus on building Bigger Stronger TRICEPS…

When most people think of building up muscular arms, they tend to focus on the biceps. However, the triceps make up 2/3’s of your upper arm mass. So if you want to build bigger arms – you need to focus on growing the triceps just as much, if not more, than the biceps.

In this home gym tricep workout you’ll learn how to train all aspects of your triceps for complete muscle development to help fill out those shirt sleeves with solid muscular mass!

Watch The Full Dumbbell Triceps Workout Video Below…

If you can’t play the embedded video here on my blog, you can watch it directly on my YouTube channel by clicking here.

Here’s an overview of the home gym dumbbell tricep workout outlined exercise by exercise…

Warm Up:
Before you do any weight training workout, always start with a proper warm up. If you want to follow along with a complete total body warm up routine, check out my Warm Up Routine Video

Lying Tricep Extensions – aka – Rolling Dumbbell Extensions…
This one is a killer mass building tricep exercise. It’s an assistant powerlifting move that I learned about from watching the old Westside Barbell VHS tapes with Louis Simmons… Most of you reading this probably don’t remember VHS tapes – so I’m really dating myself here… This exercise is an explosive power variation of the lying tricep extension that will allow you to handle heavier weights and build strength and mass throughout the triceps.

Overhead Dumbbell Tricep Extensions…
The overhead dumbbell extension is a strict and isolated tricep exercise. It’s good for developing the long head of the triceps because it works the triceps through a fully stretched position. The majority of the tension will be in the muscles when your arms are in the bottom position and the triceps are stretched.

Dumbbell Tricep Kick Backs…
The dumbbell kick back is an underrated exercise, a lot of guys don’t do it because you can’t lift much weight with it, but this one is a killer move for working the triceps in the peak contraction position. You’ll have to work hard and squeeze your triceps to hold the dumbbell in that top position. From a bodybuilding point of view, this exercise will help give your triceps more shape and hardness when doing a side tricep pose.

Finishing Exercise… Tricep Bench Dips…
The exercises we’ve done up until this point will work all aspects of your triceps for complete muscle development. But if you’d like to do more, you can do a bodyweight tricep exercise with the tricep bench dip. For this one I like to perform higher reps and just pump out until failure. This will pump a lot of blood into the tricep muscles and give you a killer arm pump.

Dumbbell Triceps Workout

That’s it, if you do this workout your triceps will be feeling big, pumped, jacked, and your arms will stretch out your shirt sleeves a little bit more 🙂

Give it a try for yourself and leave me a comment letting me know how you like the home gym dumbbell tricep workout.

The next workout will be a complete home gym dumbbell shoulder workout!

About The Author


Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you...

1 Comment

  • Daniel Love

    Thank you Lee!

    Learning about these tricep exercises is very useful.
    Oh, and I wish you all the best as you re-enter the over 40 body building competition!