The Best Triceps Exercises

Top Exercises

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.

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.

Cable Incline Triceps Extension

Beginner / Hi-Lo Cable Machine / Triceps / isolation

A triceps isolation movement that emphasizes the long head. The incline angle provides a deep stretch and constant cable tension.

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.

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 One Arm Kickback

Beginner / Dumbbells / Triceps / isolation

A unilateral triceps isolation exercise that allows for perfect focus on the mind-muscle connection and fixes strength imbalances.

Dumbbell Lying Extension

Beginner / Dumbbells / Triceps / isolation

A primary triceps builder. Performing extensions with dumbbells allows for a natural range of motion and prevents wrist strain often caused by barbells.

Cable Standing High Cross Triceps Extension

Intermediate / Cable Crossover Machine / Triceps / isolation

Targets the triceps from a high-tension, crossed position. It emphasizes the long head and provides a unique contraction angle for the arms.

Cable One Arm Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A unilateral isolation exercise for the triceps. It allows for a greater focus on muscle contraction and helps correct strength imbalances between arms.

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.

Dumbbell Lying One Arm Pronated Triceps Extension

Intermediate / Dumbbells / Triceps / isolation

A unilateral triceps isolation exercise using an overhand grip to target the lateral head and improve arm definition.

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.