Overview
This session presents a comprehensive dumbbell-only triceps workout suitable for home or gym use, detailing exercise selection, correct form, and practical tips for injury prevention and maximum effectiveness.
Exercise 1: Pronated Dumbbell Kickbacks
- Start with pronated kickbacks, with palms up during extension, targeting the long and medial heads of the triceps.
- Perform 4 sets of 10 reps, fully locking out at the top for a strong contraction.
- These serve as a safe triceps primer, especially effective for warming up elbows.
Exercise 2: Dumbbell Lying Extensions (Rest-Pause Style)
- Perform lying triceps extensions on the ground, emphasizing a deep stretch at the bottom and stopping 3/4 of the way up.
- Use an explosive tempo with a dead-stop at each rep if desired.
- Begin with 2 warm-up sets at lighter weight to practice form and further warm up elbows.
- Complete 3 working sets of 8–12 reps.
Exercise 3: Single-Arm L Extensions
- Execute L-shaped extensions one arm at a time for unique triceps activation and constant tension.
- Stop at 4/5ths of movement range to maintain tension; avoid locking out fully.
- Perform 3 sets of 10–12 reps per arm.
Exercise 4: One-Arm Dumbbell Overhead Extensions
- Do single-arm overhead extensions only after a full warm-up due to strain on elbows and shoulders.
- Adjust arm angle and dumbbell grip for shoulder comfort and optimal stretch.
- Range of motion should be about 3/4 of the way up; avoid locking out.
- Complete 4 sets of 8–12 reps.
General Workout Tips
- Take sets to muscle failure, as this workout will not overly tax the nervous system or joints due to lighter weights.
- Focus on controlled form and adjusting movements to prevent joint discomfort.
- The routine is accessible for home use yet also effective in gym settings.
Recommendations / Advice
- Warm up thoroughly before overhead extension exercises to minimize risk to elbows and shoulders.
- Avoid heavy weights to reduce joint wear and focus on repetition quality and muscle contraction.
- Modify exercise angles or range of motion if shoulder discomfort occurs.