THE ONLY 3 DUMBBELL EXERCISES YOU NEED TO TONE YOUR TRICEPS

| October 22, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Toned and defined triceps not only contribute to a well-rounded upper body but also enhance overall arm strength and aesthetics. While there are numerous exercises that target the triceps, incorporating the right ones into your fitness routine can help you achieve the desired results efficiently.

In this article, we will explore the three essential dumbbell exercises that are all you need to tone and sculpt your triceps.

Dumbbell Triceps Kick

  • First hold a weight or dumbbell in each of your hands ensuring a proper grip.
  • When you are in a standing position, bend your knees making sure your back is absolutely straight and bend your front.
  • The front of the body should be parallel to the ground and the arms should be closer to your sides like a 90 degree stance between the forearm and upper arm.
  • Your shoulders should be intact at your sides, as you extend your arms toward the back and feel the contraction in your triceps and arms.
  • Maintain the same position for a while and return to the starting point. Make sure you don’t swing your hands.
  • Try to do at least 20 repetitions.

Incline Dumbbell Bench Press

  • Start by lying on an inclined bench with a dumbbell in each hand. Hold them above you with your arms fully extended.
  • Pull your shoulder blades back and down on the bench as you lower the weights toward your chest.
  • Do a good chest stretch at the bottom, then press the weights back to the starting position, squeezing your upper pecs and triceps at the top.
  • Complete 3 sets of 10 to 12 repetitions.

Dumbbell Triceps Extension (Standing)

  • Stand with your legs apart with your feet shoulder-width apart.
  • Next, he places both hands in front and holds a dumbbell at one end (or the handle of the kettlebell).
  • Raise your arms above your head and bend your arms holding the dumbbell or kettlebell behind your head. Feel the pressure exerted on your arms and shoulders.
  • Make sure your spine, legs and knees are in a straight posture.
  • Then return to the starting position.
  • Perform between 15 and 20 repetitions.