Skull Crusher
Heaviest dumbbell triceps move; on a flat bench.
Triceps
DumbbellFlat bench3 × 10–15
Dumbbell Tricep Exercises
Pick one overhead move and one other: overhead extensions stretch the long head of the triceps, and skull crushers or kickbacks finish it off.
Overhead Triceps Extension
One arm at a time, deep stretch overhead.
Triceps
DumbbellNo bench3 × 10–15 per side
Two-arm Overhead Triceps Extension
One dumbbell in both hands, no bench needed.
Triceps
DumbbellNo bench3 × 10–15
How to
- Stand tall and hold one dumbbell overhead with both hands cupped under the top plate.
- Keep your upper arms close to your head and bend your elbows to lower the dumbbell behind your head.
- Straighten your elbows to lift the dumbbell back overhead.
- Repeat, keeping your ribs down and your core tight.
Tricep Kickback
Light weight, hard squeeze at the top.
Triceps
DumbbellNo bench3 × 10–15
A simple dumbbell triceps workout
Do 3 × 10–15 of an overhead extension, then 3 × 10–15 of skull crushers or kickbacks.
Do you need a bench for triceps?
No: overhead extensions and kickbacks need only a dumbbell; a flat bench adds skull crushers.
FAQ
How do I make kickbacks harder without heavier dumbbells?
Pause for two seconds with your arm straight and lower slowly; the triceps work hardest at the top.