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If you’re looking for exercises that will help your triceps look and feel better, there are a few things you can do. First, make sure to include them in your routine when you have the time. Second, make sure to focus on one or two of the exercises specifically for the triceps. Finally, always be sure to use a weight that is comfortable for you and your muscles.
There are a lot of Dumbbell exercises you can do to help your triceps. Here are seven of the most effective Dumbbell exercises for triceps!
With your arms straight up in the air and one dumbbell in each hand behind your head, stand up.
Curl your elbows to raise the dumbbell, then slowly lower it back down after a brief pause.
You should keep your upper arms still at all times.
One-Arm Triceps Extension
Hold a dumbbell behind your head with one hand while standing up, elbow at a 90-degree angle, and upper arm straight.
One-handedly raise the dumbbell until your arm is almost completely extended, then take a moment to carefully lower it back down. After a set, switch.
Throughout, keep your upper arm still.
Seated Triceps Extension
Sit down and raise your arms straight up in front of you while holding a dumbbell in each hand with your elbows at a 90-degree angle.
With both hands, raise the dumbbell until your arms are almost completely extended, then slowly lower it back down.
Throughout, keep your upper arms still.
Triceps Kickback
With your palm towards your body and your upper arm parallel to it, place your knee and hand on a bench and take hold of a dumbbell with your other hand.
After a brief pause, push the dumbbell back by extending your elbow and let it gently come back.
Throughout, keep your upper arm still.
Bent-Over One-Arm Triceps Extension
Holding a dumbbell with one hand, elbow at a 90-degree angle, palm towards your body, requires you to sit down and squat forward.
With one hand, raise the dumbbell until your arm is parallel to the floor. After a brief pause, carefully lower the weight back down. After a set, switch.
Throughout, keep your upper arm still.
Lying Triceps Extension
With your palms facing up and your upper arms pointing upward, lie on your back on a bench and grasp a dumbbell in each hand.
By extending your elbows, raise the dumbbells; after a brief pause, allow them to progressively descend.
Hold your upper arms still at all times.
Triceps Bench Press
Hold the dumbbells with your palms facing each other at your sides, right above your chest, as you recline on a bench on your back.
Your arms should be almost fully extended when you push the dumbbells straight up; then, after a little pause, steadily lower them back down.
Exhale while raising the dumbbells and exhale while bringing them back down.
Conclusion
In order to achieve the best results from your exercises, it is important to use the correct weight for your triceps. However, there are many different exercises that can be helpful for this muscle group, so you don’t have to stick with just one type of exercise!