The Best Triceps Exercises

Top Exercises

Dumbbell Incline Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A triceps isolation movement performed on an incline bench to place the long head under a significant stretch, promoting superior hypertrophy and muscle length.

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 Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A staple triceps movement for building mass in the lateral head. The cable provides a smooth, consistent load for better muscle fiber recruitment.

Cable Triceps Pushdown on Floor

Beginner / Hi-Lo Cable Machine / Triceps / push

A unique triceps isolation performed while seated or lying on the floor, providing a different angle of resistance and maximizing the lockout.

Cable Standing One Arm Triceps Pushdown

Beginner / Cable Machine with Rope Attachment / Triceps / push

A unilateral isolation movement that focuses on correcting triceps imbalances and allows for a greater mind-muscle connection.

Cable Overhead Triceps Extension

Beginner / Hi-Lo Cable Machine / Triceps / isolation

A triceps isolation movement that emphasizes the long head by placing it in a stretched position. The cable provides constant tension throughout.

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 Seated Bench Extension

Beginner / Dumbbells / Triceps / isolation

An overhead triceps movement focusing on the long head. The seated position ensures better spinal alignment and direct isolation of the arm muscles.

Dumbbell Pronated Grip Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A triceps isolation variation using an overhand grip. This shifts the emphasis to the lateral head, helping to build arm width and overall definition.