The Best Triceps Exercises

Top Exercises

Dumbbells Seated Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A seated isolation exercise focusing on the long head of the triceps. The seated position prevents cheating and ensures maximal tension on the arms.

Dumbbell Standing Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.

Dumbbell Standing Kickback

Beginner / Dumbbells / Triceps / isolation

A triceps isolation movement that emphasizes the lockout. The standing position challenges the core and lower back to maintain a flat hinge.

Dumbbell Seated Triceps Extension

Beginner / Dumbbells / Triceps / isolation

An overhead triceps builder that isolates the lateral and long heads. The seated position helps maintain a neutral spine during the lift.

Dumbbell Seated Kickback

Beginner / Dumbbells / Triceps / isolation

A triceps isolation movement. The seated position stabilizes the body, allowing for a strict extension and powerful contraction at the lockout.

Decline Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A variation of the skull crusher performed on a decline bench to increase the stretch and tension on the long head of the triceps.

Cable Standing One Arm Triceps Extension

Beginner / Hi-Lo Cable Machine / Triceps / isolation

A unilateral overhead movement that emphasizes the long head of the triceps. It improves shoulder stability and fixes arm symmetry.

Cable Reverse Grip Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

An isolation movement for the triceps using a supinated grip to maximize the mind-muscle connection with the medial and lateral heads.

Bench Dip

Beginner / Bodyweight-only / Triceps / isolation

A compound pushing exercise for the triceps and chest. It is an effective bodyweight movement that can be performed anywhere with an elevated surface.

One Arm Kickback

Beginner / Dumbbells / Triceps / isolation

A unilateral triceps isolation exercise. It allows for maximum mind-muscle connection and ensures each arm is developed equally.

Dumbbell Lying One Arm Supinated Triceps Extension

Intermediate / Dumbbells / Triceps / isolation

A unilateral variation using an underhand grip to target the medial head of the triceps for complete arm development.

Dumbbell Lying Triceps Extension

Beginner / Dumbbells / Triceps / isolation

Also known as "dumbell skull crushers," this is a staple movement for building the back of the arms. It allows for a greater range of motion than a barbell.