The triceps brachii muscle is located on the back of your upper arm. You use your triceps for a variety of arm movements, including straightening the arm, such as when throwing in sports. Because of the location of this muscle, exercises to strengthen it can be awkward. Dumbbells are an excellent choice to work the triceps because of their small size and because they are not attached to other objects, such as bar bells or machines.
Step 1
Warm up your arms prior to lifting weight. Swing, shake and move your arms in a variety of ways. This helps coordinate the flow of blood to the muscles, increases flexibility and helps produce better muscle contracts, according to performance coach Brian Mac.
Step 2
Perform one-handed triceps extensions. These exercises start with your dumbbell in your hand behind your head, centered between your shoulders with your elbow pointing straight up. Raise your arm upward, turning your forearm outward as you do so your palm finishes facing forward. Hold the dumbbell for one or two seconds, then slowly lower it using your muscles, not gravity.
Step 3
Perform two-handed triceps extensions. Start with a heavier dumbbell, held in both hands. Raise the dumbbell straight up from behind your head toward the ceiling. Hold, then lower.
Step 4
Perform bent over rows. Place your left knee on a bench or chair, leaning forward about 45 degrees and stabilizing yourself with your left hand. Place your dumbbell in your right hand. With your right hand down at your side, move the dumbbell upward, bending your arm at the elbow, hold for one or two seconds, then lower the weight to your starting position using your muscles to resist gravity. Perform the exercise with your opposite arm.
Step 5
Perform triceps kickbacks. Assume the same position you used for performing bent over rows. Raise your weighted arm, then move the dumbbell backward, straightening your arm, then lowering the weight to your starting position using your muscles to resist gravity. You will be moving your lower arm back and forth while your upper arm remains still during the exercise. Perform the exercise with your opposite arm.
Step 6
Cool down after your workout by shaking, flexing, swinging and moving your arms as you lower your heart rate. Stretch after each workout. Cooling down and stretching helps prevent muscle stiffness and soreness later and improves flexibility, according to Mac.
Tips and Warnings
- For muscle building, use your maximum weight and perform three to five repetitions of an exercise per set. For muscular endurance training, use 30 to 50 percent of your maximum weight, performing eight to 10 reps per set.
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