How to use dumbbells to exercise the triceps effectively

Many people like to use dumbbells to exercise their arm muscles. With the increasing pressure of work, many people's bodies are becoming weaker and weaker, especially men. If you want to ensure a perfect and strong body, you must fundamentally change your training methods. In addition to using dumbbells to exercise perfect triceps, you must also increase the strength of your arms. So how can dumbbells exercise triceps effectively?

Training the triceps takes more time than the biceps. As the name suggests, the triceps has one more head than the biceps, and its area is larger. The training time ratio of triceps and biceps should be 3:2.

(1) Barbell Behind-the-Neck Extension: This is a difficult exercise to train the triceps. This exercise can only be performed when the triceps and elbow joints are very strong.

Barbell Behind-the-Neck Dips

(2) Dumbbell flexion and extension: Sculpt and isolate the triceps, and exercise the triceps of the weaker arm alone

Dumbbell triceps extension behind the neck exercise method

(3) Barbell Lying Extension: This is the most basic movement for training the triceps and an important movement throughout all stages of triceps training.

Barbell Lying Dips

(4) Dumbbell curl: One of the most effective exercises for training the triceps.

Dumbbell Bent-Over Dips

(5) Narrow-grip dips: Note the difference between this and the dips that train the lower chest.

Close-grip dips

(6) Pull-up arm flexion and push-down: a classic movement to shape the triceps muscles

Pull-down with bent arms

(7) Reverse flexion and extension on bench: supine reverse push-up

Bench flexion and extension

(8) Narrow Grip Barbell Press: The narrow grip barbell press is a compound exercise, but it mainly exercises the triceps. It also has a good effect on the inner part of the pectoralis major and the anterior deltoid.

Close-grip barbell press

(9) Narrow-grip push-ups: a compound exercise that also primarily trains the triceps

Narrow Grip Push-ups

(10) Puller arm extension:

As for how to use dumbbells to exercise triceps effectively, we need to find a method from the fundamental level. Dumbbell exercises can not only increase the strength of our arms, but also increase the strength of our shoulders and arms. Persisting in dumbbell exercises can prevent arthritis, while at the same time training perfect triceps and biceps, and shaping the shape and curves of the arm muscles.