Tricep Exercises with Dumbbells UK (2026): 8 Moves and a Full Workout
The best tricep exercises with dumbbells are the two-hand overhead extension, the one-arm overhead extension, the lying dumbbell extension, the incline dumbbell extension, the kickback, the close-grip dumbbell press and the Tate press, finished with triangle push-ups. Between them they train all three heads of the triceps, so a few pairs of dumbbells and a bench can build stronger arms at home.
The short answer: pick three of these moves, including at least one overhead extension, and do 2 sets of 8–15 reps of each, twice a week. Add a set when every rep feels controlled and you recover well between sessions. Overhead work matters most for size: a 12-week study found it built about 1.4 times more triceps muscle than the pushdown it was compared with.
Key takeaways
- Include at least one overhead extension. A 2022 study in the European Journal of Sport Science found overhead elbow extensions grew the triceps about 1.4 times more than pushdowns over 12 weeks.
- Kickbacks are worth keeping. In research for the American Council on Exercise, kickbacks were among the top three of eight triceps exercises for muscle activation, behind triangle push-ups and level with dips.
- The NHS asks adults to strengthen all major muscle groups, arms included, on at least 2 days a week. A ukactive report in January 2026 found 43% of UK adults do not meet that guideline.
- Triceps need lighter dumbbells than presses or rows. Most dumbbell tricep work suits a light and a moderate pair, with a heavier pair for the close-grip press.
- An adjustable bench adds the most options. It supports the seated overhead extension, the lying and incline extensions and the close-grip press.
What are the best tricep exercises with dumbbells?
These eight moves cover the whole muscle. The table shows what each one emphasises, what you need and a starting rep range.
| Exercise | Main emphasis | Equipment | Reps per set |
|---|---|---|---|
| Two-hand overhead extension | Long head, in a stretched position | One dumbbell, adjustable bench optional | 10–12 |
| One-arm overhead extension | Long head, one side at a time | One light dumbbell | 10–12 each side |
| Lying dumbbell extension (skull crusher) | All three heads | Pair of dumbbells, flat bench | 8–12 |
| Incline dumbbell extension | Long head, more stretch than lying | Pair of dumbbells, adjustable bench | 10–12 |
| Dumbbell kickback | Whole triceps, fully shortened | Light dumbbell, bench optional | 12–15 each side |
| Close-grip dumbbell press | Triceps with chest and shoulders | Pair of hex dumbbells, flat bench | 8–10 |
| Tate press | Whole triceps, elbows-out angle | Pair of dumbbells, flat bench | 10–12 |
| Triangle push-up (finisher) | Whole triceps, body weight | None | As many good reps as you can |
Start with 2 sets of each move you choose. Put the close-grip press or an overhead extension first while you are fresh, and kickbacks or push-ups last.
Which part of the triceps does each exercise work?
The triceps has three heads: the long, lateral and medial. All three straighten the elbow, but only the long head also crosses the shoulder joint, so it is stretched most when your arm is overhead.
So arm position changes the exercise: overhead and incline extensions load the long head while it is lengthened, and kickbacks finish with the muscle fully shortened.
Researchers at Ritsumeikan University tested this directly. In Maeo and colleagues' 2022 study, each participant trained one arm with overhead extensions and the other with pushdowns for 12 weeks, and overhead training produced about 1.4 times greater triceps growth. It compared overhead work with a cable pushdown, not with dumbbell moves, so treat it as strong support for overhead work rather than a ranking of every exercise here.
How do you do a dumbbell overhead tricep extension?
Sit on a bench with the backrest upright, or stand tall. Hold one dumbbell in both hands by the top plate, arms straight above your head.
Keep your elbows pointing forward and close to your head, and lower the dumbbell behind your head until your forearms pass parallel to the floor. Straighten your arms to lift it back up without arching your lower back.
The one-arm version uses a lighter dumbbell and works each side separately, which helps if one arm is weaker.
How do you do a lying dumbbell extension or skull crusher?
Lie on a flat bench holding a pair of dumbbells above your chest with your palms facing each other. Bend only at the elbows to lower the dumbbells beside your head, then straighten your arms.
Keep your upper arms still. If your elbows flare out or drift backwards, the dumbbells are too heavy.
The incline version is the same move on an adjustable bench set to a low incline. Because your arms start further back, the long head works at a longer length, closer to an overhead extension.
Are dumbbell kickbacks worth doing?
Yes, with a light dumbbell and a strict pause. Kickbacks look simple, but they test the triceps hardest in the fully straightened position that overhead moves miss.
In a study run by the University of Wisconsin-La Crosse for the American Council on Exercise, 15 trained women did eight triceps exercises while electrodes measured muscle activity. Triangle push-ups produced the most activity, with kickbacks and dips next and ahead of the other five moves. Muscle activity is not the same as muscle growth, so use this alongside the overhead finding.
Hinge forward with one hand and knee on a bench, upper arm tight to your side and parallel to the floor. Straighten your arm behind you, squeeze for a second, then lower slowly. If your upper arm swings, go lighter.
How do you do a close-grip dumbbell press and a Tate press?
For the close-grip press, lie on a flat bench and press two hex dumbbells together above your chest, palms facing each other. Lower them to your lower chest with your elbows close to your sides, then press back up.
This is usually the heaviest tricep exercise with dumbbells, because your chest and shoulders help. Hex dumbbells work well here: the flat sides sit together without rolling apart.
For the Tate press, hold the dumbbells above your chest with your palms facing your feet. Bend your elbows out to the sides so the dumbbell ends touch your chest, then push back up.
What does a full dumbbell tricep workout look like?
A good dumbbell tricep workout uses one overhead move, one lying or pressing move and one finisher. Rest 60–90 seconds between sets.
| Beginner (no bench) | Intermediate (with bench) | |
|---|---|---|
| 1 | Standing two-hand overhead extension, 2 × 10–12 | Close-grip dumbbell press, 2–3 × 8–10 |
| 2 | Standing one-arm overhead extension, 2 × 10 each side | Seated two-hand overhead extension, 2–3 × 10–12 |
| 3 | Bent-over kickback, 2 × 12 each side | Incline dumbbell extension, 2–3 × 10–12 |
| 4 | Triangle push-up on knees or toes, 2 × as many good reps as you can | Kickback on the bench, 2 × 12–15 each side |
Do this twice a week, or add two or three moves to the end of an upper-body session. The NHS physical activity guidelines ask adults to do strengthening activities on at least 2 days a week, working the legs, hips, back, abdomen, chest, shoulders and arms.
Many people fall short. The ukactive and Les Mills report Shaping a New Era of Strength Training, published in January 2026 from a poll of more than 4,000 UK adults, found that 43% do not meet the strength guidelines and 32% do no muscle-strengthening activity at all.
Our back exercises with dumbbells guide uses the same kit, so the two sessions pair well across a week.
How heavy should your dumbbells be for tricep exercises?
Lighter than you would use to press or row. Choose a weight where the last two or three reps of each set are hard but your elbows stay in place.
Most sessions need a light pair for kickbacks, a moderate dumbbell for two-hand overhead work and a heavier pair for the close-grip press. Add weight when you reach the top of the rep range on every set.
Our guide to how heavy your dumbbells should be gives starting weights by exercise and experience.
What equipment do you need for tricep exercises at home?
Two or three pairs of dumbbells and, ideally, an adjustable bench. Our guide to choosing a dumbbell set covers the formats in more depth.
The JORDAN HELIX Adjustable Weight Bench (£356) adjusts from flat to a steep incline, so it covers every bench move here. The JORDAN Flat Bench (£510) has no adjustment and suits lying extensions and presses.
JORDAN HEX Dumbbells - Urethane are sold as single pairs from the 1kg pair at £13 to the 30kg pair at £329, or as sets up to £2,084 for 2.5–30kg. The JORDAN Hex Rubber Dumbbell Set runs from £825 for 2.5–25kg (10 pairs) to £3,150 for 2.5–50kg (20 pairs). For light kickback weights, JORDAN Neoprene Studio Hex Dumbbells & Sets start at £4 for a 0.5kg pair and go up to 10kg pairs.
JORDAN HEX Dumbbells - UrethanePairs from £13View product →
JORDAN Hex Rubber Dumbbell Set£825 – £3,150View product →
JORDAN Neoprene Studio Hex Dumbbells & SetsPairs from £4View product →
JORDAN 12 Pair, 3 Tier Hex Dumbbell Rack with Trays£552View product →
See every format in our dumbbells collection, every bench in the weight benches range, and racks in dumbbell storage. Our hex dumbbells guide compares rubber, urethane and neoprene, and the weight bench buying guide explains flat versus adjustable.
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Free UK delivery on the benches, the dumbbell sets and the rack above. Orders are dispatched within 5 working days, with tracking emailed within 24 hours of dispatch, and delivered across UK mainland by our delivery partners. We do not deliver to Northern Ireland.
Single dumbbell pairs often cost less than £250. Delivery is £20 on orders below £250 and free on orders of £250 or more, so a few pairs bought together often reach the threshold.
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Frequently asked questions
Can you build big triceps with just dumbbells? Yes. Overhead extensions, lying extensions, kickbacks and the close-grip press train all three heads, and dumbbells let each arm work on its own, which evens out a weaker side. Train them twice a week with one overhead move in each session.
How many times a week should I train triceps with dumbbells? Twice a week suits most people, with at least a day between sessions. Your triceps also work during pressing moves, so if you press hard one day, keep tricep work lighter the next.
Can I do dumbbell tricep exercises without a bench? Yes. The standing overhead extension, one-arm overhead extension, bent-over kickback and triangle push-up all work without one. A bench adds the lying and incline extensions, the close-grip press and the Tate press.
Why do my elbows hurt during tricep exercises? Usually the weight is too heavy or the reps are too fast, especially on skull crushers. Drop the weight, slow the lowering phase and switch to a neutral grip with palms facing each other, which many people find kinder on the elbows. If pain persists or comes with swelling, stop the exercise and speak to your GP or a physiotherapist.
What weight dumbbells should a beginner use for tricep exercises? Start lighter than your curl weight for kickbacks and one-arm extensions, and choose a weight you can lift for 12 controlled reps with two reps left in reserve. Buying single pairs lets you step up in small jumps.
Are tricep exercises with dumbbells better than cable pushdowns? Neither is better in every way, but dumbbells cover the overhead position that a standard pushdown misses, and that position built more muscle in the 2022 Ritsumeikan study. If you already have a cable station, use both.
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Pro Gym Essentials — premium home and commercial gym equipment, delivered across UK mainland. Prices taken from our live product pages, 30 October 2026; activity guidelines from the NHS; participation figures from ukactive and Les Mills (January 2026); research from the European Journal of Sport Science (Maeo et al., 2022, reported by Ritsumeikan University) and the American Council on Exercise (University of Wisconsin-La Crosse). This article is general information, not medical advice.
