How to Target Triceps Using Dumbbells

You may be tempted to omit exercises targeting the triceps from your fitness program as these muscles are seldom used as often as the biceps, and the benefits of working them out are not instantly apparent. However, it is important to do so with the same frequency as you would your biceps in order to balance the appearance of your arms, and prevent the joint problems that arise when two adjoining muscle groups are disproportionate to one another. Dumbbells are a natural choice for triceps, as certain movements require the use of a free hand. The following is a list of suggested exercises that have been approved by various national fitness organizations.

Things You'll Need

• One pair dumbbells (heavy if your objective is to build muscle; light if your objective is to tone)
• Full-length mirror
• Workout bench

Instructions

Tricep Kickbacks

1. Position your bench so that a longer edge faces the mirror. Holding one dumbbell in whichever hand is closest to the mirror, climb onto the bench on your hands and knees. If the bench is so narrow that you cannot place your knees directly underneath your hips, straighten the leg that is closest to the mirror and brace that foot against the floor. Begin with the elbow of your weighted arm flush against your side and your forearm relaxed. There should be a straight line from your shoulder to your elbow, and another from your elbow to your wrist; forming a 45-degree angle. The opposite hand should still be braced against the bench, supporting you, but take care not to lock the arm.

2. Take a breath, then extend your forearm so that there is a straight line from your wrist to your shoulder. Exhale as you lift. Extend as far as possible without locking your elbow at the end. Beginners tend to curve their spines away from the weight to achieve better balance. This is unhealthy for your back and reduces the effectiveness of the exercise, so watch yourself in the mirror to be sure that your posture remains aligned. The best way to keep a straight back is to tighten your abs.

3. Lower the weight along the same path, inhaling as you go.

4. Repeat the exercise until your set is complete. As your triceps grow increasingly exhausted, you may find yourself using your rear deltoid or even upper back to compensate. This reduces the workload for your triceps, and thus is an example of your body attempting to cheat. The best way to identify the problem is to watch your upper arm. If it is stationary, then your triceps have been successfully isolated and you are performing the exercise correctly. If it bobs up and down, concentrate on isolating the triceps. If the problem persists, you may have to reduce your weight.

Overhead Presses

1. Sit on the bench facing the mirror. Hold one weight vertically in each hand. Press the weights together and raise them up over your head, then relax your lower arms so that the weights are positioned approximately behind your neck. Keep your back straight, shoulders down and weights together.

2. Take a breath; then, keeping your upper arms still, lift your forearms so that the weights are positioned directly over your head. Exhale as you lift.

3. Lower the weights along the same path, inhaling as you go.

4. Repeat until you've completed your set. Beginners commonly make the mistake of bowing their backs as the set progresses. Watch yourself in the mirror to ascertain that your abs remain engaged. If your clothing allows, focus on your rib cage. Does it seem more prominent than your abs, as if you are thrusting it outward? If so, tighten your stomach and align your posture.

Skull Crushers

1. Holding one dumbbell in each hand, lie on your back on top of the bench. Raise the weights so that your arms are as straight as possible without locking your elbows. The weights should be parallel with your body and positioned approximately above your shoulders.

2. Keeping your upper arms stationary, lower the weights so that they frame your face. Be careful--there's a reason they call these skull crushers. When you've lowered them as far as possible without moving the upper arms, take a breath.

3. Raise your forearms back to their starting position, exhaling as you go. Do not lock your elbows.

4. Repeat until your set is complete. For a more advanced version of this exercise, shift your elbows slightly toward the wall behind you.

Tips & Warnings

• Consult a physician or exercise professional before beginning any fitness program.