Tricep Workouts With Dumbbells Plus With Short Finishers
Tricep workouts build pressing strength and arm stamina when the plan uses a few repeatable patterns and keeps elbows comfortable. The simplest approach is starting with short finishers you can add to any workout, then using one longer session each week for steady progress. You can get a lot done with dumbbells, bands and a few bodyweight options, even if you never touch a cable station.
Quick start tricep workouts
Pick one option based on your time today. Keep reps clean and stop a set when elbow comfort or control starts to slip.
Eight minute tricep finisher
Add this after a strength session or on a day when you want a quick arms block. Use light to moderate weight and smooth reps.
Timer
40 seconds work, 20 seconds rest
2 rounds of 4 moves
Dumbbell skull crusher on the floor
Upper arms stay still
Elbows point up
Lower until you feel a stretch, then press back up
Overhead tricep extension
One dumbbell held with both hands or one dumbbell per hand
Keep ribs stacked over hips
Use a range that feels steady
Close grip push ups or incline close grip push ups
Hands a bit narrower than shoulder width
Elbows track back
Choose an incline if wrists or shoulders need it
Band pressdown or kickback
If you have a band, press down with elbows pinned to your sides
If not, do dumbbell kickbacks with a slow pause at the top
Simple rule
If elbows feel cranky, make the overhead extension lighter and put the band pressdown first.
Fifteen minute dumbbell tricep session
Use this when you want a tricep workout with dumbbells that does not require a lot of setup.
Warm up 3 minutes
60 seconds easy arm swings and shoulder rolls
60 seconds incline push ups at an easy level
60 seconds light overhead reach and a few slow reps of a very light extension
Main work 12 minutes
Do 3 rounds. Rest 30 to 60 seconds between moves.
A. Close grip dumbbell floor press
8 to 12 reps
Keep elbows about 30 to 45 degrees from your torso
Lower with control, pause briefly, press up
B. Overhead tricep extension
10 to 12 reps
Keep upper arms steady
Stop a rep or two before form breaks
C. Dumbbell skull crusher or rolling extension
10 to 12 reps
Keep wrists neutral
Use a range your elbows tolerate
D. Dumbbell kickback
12 to 15 reps per side
Hinge slightly, keep shoulder stable
Pause for one second at full lockout
Finish 1 minute
30 seconds incline close grip push ups
30 seconds rest
25 minute chest and triceps session
Use this when you want a chest and triceps workout that feels like a complete push day and still keeps triceps as the main focus. If you want a chest focused plan, use this chest workout guide.
Warm up 5 minutes
2 minutes easy cardio
1 minute scap push ups on a wall or incline
1 minute light dumbbell press practice
1 minute light band pressdowns or easy kickbacks
Main work about 18 minutes
Do straight sets. Rest 60 to 90 seconds on presses, 45 to 60 seconds on isolation work.
Dumbbell floor press
4 sets of 6 to 10 reps
Slow lowering, smooth press
Close grip push up progression
3 sets of 6 to 12 reps
Use an incline if needed to keep elbows calm
Overhead tricep extension
3 sets of 10 to 12 reps
Keep reps steady, no rushing
Band pressdown or kickback
2 sets of 12 to 15 reps
Pause at lockout for one second
Cool down 2 minutes
Gentle chest stretch
Easy breathing, shoulders down away from ears
Triceps basics
Your triceps straighten your elbow. They also help with pressing strength in push ups, presses and overhead work. Elbow comfort usually comes down to setup, load choice and range of motion.
Why overhead work matters
Overhead tricep extensions train the long head of the triceps in a position where the arm is overhead. Many people notice better overall tricep development when overhead work is included at least once per week.
A simple weekly plan
One overhead tricep movement once or twice per week
One pressdown style movement once or twice per week
One close grip press or push up pattern once per week
If overhead work feels off, use lighter loads, shorten range or swap to a different angle like a high incline extension.
Elbow friendly setup cues
A few setup cues can change how tricep work feels.
General cues
Warm up elbows and shoulders for 3 to 5 minutes
Keep upper arms steady so the elbow joint does the movement
Use smooth reps and stop before you grind
Choose a grip that lets wrists stay neutral
For extensions and skull crushers
Keep elbows pointed up, not drifting out wide
Keep shoulders relaxed
Start lighter than you think you need
For pressdowns
Keep elbows pinned to your sides
Do not lean your whole body into the band
Pause briefly at lockout
If elbows feel irritated, reduce load, slow the lowering and cut total volume for a week.
Range of motion options
Range matters, but a perfect range is the one you can control with steady elbow comfort.
Useful options
Skull crushers to the forehead, not behind the head, if deeper range feels rough
Overhead extensions that stop before the shoulder position feels unstable
Pressdowns that finish with a clean lockout without snapping the elbow
Pain is a signal. If you feel sharp pain, numbness or a lingering ache that does not settle after a few days, talk with a qualified clinician.
The best tricep patterns
These patterns cover most tricep goals and work with dumbbells, bands and bodyweight.
Overhead extensions
Overhead tricep extension is a staple, but it needs clean control.
Options
Two hand dumbbell overhead extension
One arm dumbbell overhead extension
Seated overhead extension if standing makes you arch your back
Key cues
Keep ribs stacked over hips
Keep upper arms mostly still
Control the lowering, then press up smoothly
Use a load that lets you keep elbows from flaring
Common fix
If you feel it in your shoulders more than triceps, lighten the weight and bring elbows slightly forward, then keep the range comfortable.
Press downs and band press downs
Pressdowns are often the most elbow friendly pattern, especially when you use a band and keep it smooth.
Band pressdown setup
Anchor the band overhead with a secure door anchor
Stand tall, elbows by your sides
Press down to a controlled lockout
Pause for one second, then return slowly
If you have a cable station, a tricep pressdown works the same way. Keep the movement strict and avoid swinging.
Close grip pressing
Close grip pressing trains triceps while also using chest and shoulders. This is helpful for strength and for building stable elbows over time.
Options
Close grip dumbbell floor press
Close grip push ups
Incline close grip push ups
Key cues
Hands a bit narrower than shoulders
Elbows track back, not straight out
Keep shoulder blades steady
Keep your body line strong in push ups
If wrists feel strained, elevate hands on a bench or use dumbbells as handles.
Dip alternatives
Dips can be hard on shoulders and elbows for some people. Alternatives can still train the same intent.
Options
Bench dips only if shoulders and elbows feel good and range is controlled
Close grip push ups
Narrow grip floor press
Chair assisted dips with a small range
If dips bother your shoulders, skip them and stick with push up progressions and presses.
Beginner progressions
Beginner tricep training works best when you keep load light, keep reps smooth and pick patterns that do not irritate elbows.
Bands first
Bands are a great way to start because they feel smooth and you can control tension easily.
Beginner band plan
Band pressdowns 2 to 3 sets of 12 to 15 reps
Band overhead extensions 2 sets of 10 to 12 reps
Rest 45 to 60 seconds
If you do not have a band, use light dumbbell kickbacks with slow reps.
Light overhead range first
Overhead work is useful, but it can feel awkward at first.
Progression track
Week 1 use a very light load and a smaller range
Week 2 keep load light and add a little range
Week 3 keep range, add a few reps
Week 4 add a small amount of load if form stays steady
If elbow comfort drops, stay at the earlier step for another week.
Slow reps and steady control
Control reduces elbow stress and helps you feel triceps without chasing heavy weights.
Tempo idea
2 seconds down
brief pause
smooth press up
Use this on skull crushers, extensions and kickbacks for at least two weeks.
Intermediate and advanced progressions
Once your elbows feel good and your form stays steady, progress with a few levers that are easy to track.
Add load
Load works best on close grip presses and on stable overhead extensions.
Simple rule
Pick a rep range like 8 to 12
When you hit the top of the range for all sets with clean form, add a small amount of weight next week
Keep the same move for at least four weeks
If heavier weights make elbows sore, keep load steady and use tempo or extra reps instead.
Add volume
Volume is often the best driver for tricep growth when elbow comfort is managed.
Practical weekly volume
8 to 14 total working sets for triceps across the week for many people
Start lower, then add sets slowly
A simple step up
Add one extra set per week for two weeks
Hold steady for a week
Repeat if recovery and elbows feel good
Add pauses at the hard points
Pauses increase time under tension without adding weight.
Where to pause
At lockout on pressdowns and kickbacks
At the bottom of close grip presses
Near the stretch point on overhead extensions if it feels comfortable
Keep pauses short, about one second, and keep breathing steady.
Add longer sets with lighter weight
Longer sets help when you have limited dumbbells at home.
Options
15 to 25 reps on pressdowns and kickbacks
Rest 30 to 45 seconds
Keep form strict
This approach also pairs well with finishers so your workouts stay short.
Typical session length and weekly frequency
Triceps recover fairly well, but they also get work during chest and shoulder training. Planning matters.
One dedicated arm session per week
A dedicated session can be 15 to 25 minutes. Put it on a day that is not stacked right after a hard chest day.
A simple weekly setup
One tricep focused session
One chest day where triceps get some work
One shoulder day where triceps support presses
If you want to plan the full push week, these guides help you line up days without overdoing pressing volume
shoulder workout routines
chest workout routines
One to three short finishers per week
Finishers are great because they keep your plan consistent without adding a full extra workout.
Simple finisher plan
Add the 8 minute finisher 1 to 2 times per week after training
Add a shorter 4 minute version once per week if elbows feel good
If elbows get sore, swap overhead work for band pressdowns in finishers for a week.
Equipment options
You can train triceps well with almost any setup. The goal is keeping at least one overhead pattern, one pressdown pattern and one close grip press or push up pattern available.
Dumbbells
Dumbbells cover almost everything.
Best dumbbell moves
Close grip floor press
Overhead tricep extension
Skull crusher or rolling extension
Kickback for higher reps and control
If you train at home, two pairs can work well, one lighter pair for isolation and one heavier pair for presses.
Bands
Bands are great for elbow comfort and quick sessions.
Band staples
Band pressdowns
Band overhead extensions
Band assisted close grip push ups if your form is solid
Bands also travel well, which makes consistency easier.
Cable station
If you have access to cables, keep it simple.
Cable options
Tricep pressdown
Overhead cable extension
Rope pressdown if available
Cable work can feel smooth. Keep form strict and avoid swinging.
Bodyweight
Bodyweight options help when you have no gear.
Bodyweight staples
Close grip push ups
Incline close grip push ups
Push up holds
Bench dip variations only if shoulders and elbows tolerate them
For most people, close grip push ups and incline versions give plenty of tricep work without the joint stress dips can bring.
Common mistakes
Most tricep issues come from moving the wrong joints, flaring elbows or adding load too fast.
Moving shoulders instead of elbows
If shoulders move a lot during pressdowns and kickbacks, triceps lose tension and elbows often feel worse.
Fixes
Pin elbows by your sides on pressdowns
Keep upper arms steady on skull crushers and extensions
Use a lighter load and slow down
If you cannot keep form steady, switch to bands for a week.
Letting elbows flare
Elbow flare reduces control and can stress joints.
Fixes
Keep elbows in a comfortable track
Use neutral grip dumbbells when possible
Keep reps smooth and stop before you grind
On overhead work, elbows can point slightly forward if that feels better, then keep them steady.
Going too heavy too soon
Heavy tricep isolation work is the fastest way to irritate elbows.
Fixes
Build reps first, then add load
Use tempo and pauses
Keep a few reps in reserve on most sets
Keep overhead work lighter than close grip presses
If elbows feel sore, cut volume in half for a week and use bands and higher reps.
FAQ
Best tricep workouts for definition
Tricep definition comes from building muscle and managing overall body composition over time. For the workout itself, consistent training and progressive overload matter most.
A simple weekly tricep plan
One 15 to 25 minute tricep session
One to two 8 minute finishers
One close grip pressing pattern each week
Keep reps clean, add small progress and give elbows time to adapt.
Tricep work with sore elbows
If your elbows feel sore, reduce load and volume first. Then pick patterns that usually feel smoother.
A simple elbow friendly reset
Band pressdowns 2 sets of 15
Light kickbacks 2 sets of 15
Skip heavy skull crushers for a week
Keep overhead work very light or pause it
If soreness is sharp, persistent or affects daily tasks, talk with a qualified clinician.
How to balance triceps and biceps work
A simple balance keeps elbows happier.
Practical approach
Do triceps work 1 to 3 times per week in small blocks
Do biceps work 1 to 3 times per week in small blocks
Keep total weekly sets similar over time
Avoid stacking hard arm work on consecutive days when elbows are sensitive
If you want a clear biceps plan that pairs well with this page, use this bicep workout guide.
If you want help building an arms plan that fits your week, you can train with us at Remix Fitness and check the Horsham studio Google listing or the Plymouth Meeting studio Google listing.