3 Tried-and-True Tricep Exercises with Dumbbells
Looking for a tricep workout with dumbbells? These three exercises from Alo Moves instructor Callie Gullickson are easy to learn and will give your triceps some serious burn. All Triceps is a mini-sequence that’s good for a quick workout or stacked in your arm-day playlist. Grab a couple of lightweight dumbbells — Callie’s using three pounds — and get those arms ready.
Tricep Kickbacks to 5-Second Hold
Stand with your feet underneath your hips and bring a slight bend in your knees, letting your hips sink back. Keep your core strong!
Squeeze your shoulder blades together, keeping your elbows up.
Holding your dumbbells, kick your forearms back behind you.
Bring your arms back, stopping at your thighs — don’t bring your arms up to your shoulders.
Do five sets in a ladder: Start with five reps, then hold the last kickback for five seconds. Then do four reps and hold the last kickback for four seconds. Keep going all the way down to one.
Tricep Push-Ups
Get into a push-up position, whether it’s on your knees or toes. If you’re on your knees, bring your feet up off the ground.
Align your shoulders over your wrists.
Come all the way down, then halfway up, keeping tension in your triceps.
Repeat 10 times.
Overhead Tricep Extensions
Stand on your knees with a weight in each hand, and squeeze your glutes together.
Straighten your arms and raise them up above your head.
Lower the dumbbells behind your head while squeezing your elbows in.
Do five sets in a ladder like you did with the kickbacks: Start with five reps, then hold at the midpoint for five seconds. Then do four reps and hold at the midpoint for four seconds. Keep going all the way down to one.
Ready for more? Try Callie’s full All Triceps workout on Alo Moves and start your 14-day free trial.