Tricep Workout Routine With Dumbbells at Home to Banish Flabby Arms

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This tricep workout routine is perfect to do with dumbbells at home. You can do this tricep workout at the gym and can easily adapt these move to using resistance bands to do the routine without weights. Learn new bodyweight exercises to target flabby arms fast in only 7 moves.

Flabby Arms Got You Down? Work out your Triceps!

Though I’m a busy stay at home homeschooling mother of two little’s I’m also a certified personal fitness trainer. I’m going to teach you my go-to exercises to target your tricep muscles using only your body weight and a set of dumbbells (and a bench).

 

Spring is right around the corner. That means bathing suits, tank tops, and Easter dresses. Our arms have been hiding in sweaters and jackets for months and it’s almost time to free them for the warm months ahead. Are you ready?

Exercising your biceps is what comes to mind for most of us when we think of arm workouts.

Your bicep brachii is the front part of your upper arm. It is easily targeted with arm curls, pushups, and everyday lifting. Your triceps brachii is the major muscle at the back of your upper arm. It is often overlooked but crucial to losing that arm flab that us ladies despise.

Why are they called triceps and why are they so important?

Triceps literally means 3 headed. Which this muscle actually is. The three heads are the lateral, medial, and long and they are actually they largest muscle group in the upper arm. Say what? Because there are actually 3 parts of the tricep muscle it is important to target all 3 to see results in tightening the flab under your arms.

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This quick effective tricep exercise routine is perfect for busy moms!

We already target our biceps all day lifting and carrying kids, groceries, oh and all the kids things (which is seemingly endless. Somehow by the end of a walk I am always carrying drinks, jackets, toys, and probably shoes and a toddler too.)

But with all the daily mom tasks our triceps are often overlooked. They are extremely important to keep strong to properly stabilize your shoulders (also key for mom supply carrying)!

If you are just beginning to workout with your kids or at home I have a lot of amazing tips and tricks to make that happen for you. First stop by 6 Fool Proof Tips to Get You Motivated to Workout for the ultimate motivation tricks! Then you’ll want to cruise by How To Exercise With Kids 101 for a huge list of ideas and routines to do at home.

My Exercise With Kids Archives have tons of workouts that you can do with your kids in tow! Whether it be stroller workouts, a rockin’ full body workout while walking with a toddler (you know, for when they refuse to stay in the stroller), babywearing routines, and more!

RELATED: Park Bench Workout – Get Fit on Park Playday!

 

Do this tricep workout routine every day for 2 weeks to see AMAZING results!

The routine is not long and is a great tricep routine to do at home! The only equipment needed is a set of dumbbells. The right weight is different for each individual but you will want a heavy enough set that when nearing 20 repetitions of each of these targeted exercises you feel that you absolutely cannot go on.

(But do go on! Whenever you reach what feels like your threshold push out at least 2 more reps. This is where muscle growth happens.) My set is 7 1/2 lbs each if that helps give you an idea of what might work well.

This tricep workout is also easily adapted to exercise bands. Which I love and use frequently. When I am beginning a new fitness challenge targeting arms I really prefer to use dumbbells as they are much better for keeping good form while your body adapts to new exercises.

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• Powerful No Crunch Core Workout
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• …and more great workouts!

Tricep Workout Routine To Banish Arm Flab in 2 Weeks

1. Overhead Tricep Extension

Grip one weight (or honestly I often hold both weights for this exercise) in both hands. Raise your arms so that your upper arm is perpendicular to the floor and let the weight hang down behind you. Tighten your core and retract your shoulder blades. Lift the weight straight up overhead and slowly return it to starting position. Complete 20 repetitions. 

 

2. Bent Tricep Kickbacks

Step into a lunge position being sure that your front knee doesn’t pass over your ankle. Grasp a dumbbell in each hand with your palms facing your torso. While keeping your back straight and body near parallel to the floor lift your upper arms back and hold them closely to your sides for this entire exercise. Begin with your elbows at a 90 degree angle and straighten your lower arms while maintaining the position of the upper arms. Complete 20 repetitions.

 

3. Laying Tricep Extension

Find a bench (or even a coffee table would work) and lay on your back. Grip one dumbbell in each hand with palms facing each other. Extend your arms directly above you perpendicular to your body. Slowly lower both hands behind your head until the dumbbells are near your ears or behind your head. Raise your hands back to the starting position, being careful to keep the dumbbells even to each other. Repeat this exercise 20 times.

 

4. Lying Dumbbell Bench Press

Remain in the same position on your bench for this exercise. However turn your arms so that your palms are facing away from you. Begin with the dumbbells together and held straight ahead, perpendicular to the floor. Slowly lower your elbows out to the sides until they form right angles. Raise the dumbbells back up to starting position. Be careful to keep the dumbbells even with each other. Repeat 20 times.

 

5. Tricep Dips

Now’s the part of this tricep workout routine when we ditch the dumbbells! Find your way to the side of the bench (a chair works equally well for this exercise) and place your hands behind you on the bench. Keep both feet firmly on the floor (ignore me playing around with the leg up in the photo. Feel free to try a one leg variation but it was a bad photography day and that is the most clear tricep dip photo I was getting that day!) Move your butt away from the bench so it is hovering over the floor. Begin with your arms straight and while keeping your elbows as far in as you can, slowly lower your body until your arms form a 90 degree angle. Lift your body back up using only your arms. **Moving your feet further away increases the intensity of this exercise.** Complete 20 tricep dips.

 

6. Pilates Pushups

Get onto the floor in a pushup position: with your arms straight down, your core tight, and back straight. Turn your hands so that your fingers are facing forward. Keeping your elbows close so that they rub along your sides in this exercise, slowly lower your body to the floor until your elbows reach or just pass a 90 degree angle. Engage your core while lifting yourself back up to starting position. **Warning, these are hard! But they are also my favorite trick to quickly tighten up the underside of your arms! If they are too difficult you can modify the exercise by lowering to your knees (girl pushups) until your strength increases.** Complete 5 pushups with good form.

 

7. Bodyweight Tricep Extension

Remain on the floor but this time begin on your elbows and knees. Extend your lower arms straight in front of you with your elbows at a right angle. Lift your feet behind you and tighten your core. Because we are doing this exercise on our knees your butt can be lifted up just a bit from the normally straight line of your body. Straighten your arms fully and slowly lower your body back to starting position. Complete 10 repetitions.

At this point your arms should be burning! Take a 2-5 minute break from your arms by doing either jumping jacks, running, speed skaters, or squats.

Then repeat the entire routine for a second set.

Because this is such a targeted tricep workout be sure to take 30 second breaks between exercises to allow the muscles to regain strength. What is nice about working the triceps is that there are 3 different muscles that you are targeting and each exercise above works them slightly differently, allowing you to push harder and longer.

AND showing visible results in only 2 weeks.

Complete this quick routine every day for 2 weeks for amazing results. If you are just beginning tricep workouts do 1 set of this tricep routine every day for the first week and 2 sets for the second week.

I would love for you to share your results with me in the comments below! What muscle group would you love to learn how to target?

More Exercise Routines From Vigor It Out:

• Morning Yoga Flow for Tight Hips and Back
• Workout Tricks to Exercise Anywhere
• 5 Perfect Exercise Moves to do With Baby
• Pilates Routine you can do with baby! Targeting Glutes and Legs.

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