Triceps exercises using dumbbells can be done at home, especially dumbbells are very effective for strengthening arm muscles. You can follow this triceps exercise for beginners.
Preparation for Triceps Exercises
Warm up for 5-10 minutes with light movements such as jogging on the spot or dynamic movements to stretch your muscles. After that, choose dumbbells with the appropriate weight; for beginners, it is recommended to start with a light, around 2-5 kg, and focus on technique.
Basic Triceps Exercises
Here are some easy triceps exercises to do with dumbbells:
1. Dumbbell Overhead Triceps Extension
Here’s how to do it Do 10-12 reps in 2-3 sets.:
- Stand with your feet parallel and hold one dumbbell with both hands above your head.
- Lower the dumbbell behind your head, keeping your elbows close to your head.
- Raise the dumbbell back to the starting position.
2. Dumbbell Triceps Kickback
Here’s how to do it Do 10-12 reps for each hand in 2-3 sets.:
- Stand with feet shoulder-width apart, holding a dumbbell in your right hand.
- Lean forward slightly and bend your elbows to form a 90-degree angle.
- Push the dumbbells back until your arms are straight, then return them to the starting position.
3. Dumbbell Skull Crusher
Here’s how to do it and Do 10-12 reps in 2-3 sets:
- Lie on your back on a bench with one dumbbell in each hand, arms straight up.
- Lower the dumbbells towards your forehead while keeping your elbows in place.
- Raise them back to the starting position.
Beginner Workout Tips
– Focus on Technique: Always prioritize proper technique before adding weight to the dumbbells. This will help prevent injury and ensure that the muscles are working effectively.
– Adequate Rest: Give your muscles 30-60 seconds of rest between sets to allow them to recover.
– Consistency: Do this exercise 2-3 times a week for optimal results.
As a beginner, I did triceps exercises using dumbbells at home, no need to go to the gym because this exercise is quite simple but must be consistent.
This exercise succeeded in making me have stronger and very well-formed muscles. Triceps exercises are very useful for strengthening muscles, especially for those of you who have been injured.
By following the guide triceps exercise for beginners, you can easily start triceps exercises using dumbbells. Remember to listen to your body and adjust the intensity of the exercise according to your ability.
FAQ
How often should I train my triceps?
Aim for 2-3 times a week, allowing at least 48 hours of rest between sessions.
What weight dumbbell should I start with?
Begin with 2-5 kg (4-10 lbs.) to focus on form before increasing the weight.
Can I do triceps exercises without a bench?
Yes! Many triceps exercises, like kickbacks and overhead extensions, can be performed standing or seated.
How many sets and reps should I do?
Start with 2-3 sets of 10-12 repetitions for each exercise.
Should I warm up before exercising?
Absolutely! A proper warm-up helps prevent injuries and prepares your muscles for the workout.