Best Triceps and Forearms Exercises

Best Triceps and Forearm Exercises

Exercises for Triceps

Various dumbbell exercises for triceps below:

• Two-Arms Triceps Extension
• One-Arm Triceps Extension
• Seated Triceps Extension
• Triceps Kickback
• Bent-Over One-Arm Triceps Extension
• Lying Triceps Extension
• Triceps Bench Press

Two-Arms Triceps Extension:

• Stand up and hold one dumbbell with both hands behind your head, upper arms pointing straight up.
• Raise the dumbbell up by curling your elbows and slowly lower it back after a short pause.
• Your upper arms should remain still throughout.

One-Arm Triceps Extension:

• Stand up and hold one dumbbell with one hand behind your head, elbow at a 90 degree angle, upper arm straight up.
• Raise the dumbbell with one hand until your arm is close to being fully extended and slowly lower it back after a short pause. Alternate after a set.
• Keep your upper arm still throughout.

Seated Triceps Extension:

• Sit down and hold one dumbbell with both hands behind your head, elbows at 90 degree angles, upper arms straight up.
• Raise the dumbbell with both hands until your arms are close to being fully extended and slowly lower it back after a short pause.
• Keep your upper arms still throughout.

Triceps Kickback:

• Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body.
• Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause.
• Keep your upper arm still throughout.

Bent-Over One-Arm Triceps Extension:

• Sit down, crouch forward and hold one dumbbell with one hand, elbow at a 90 degree angle, palm facing your body.
• Raise the dumbbell with one hand until your arm is parallel to the ground and slowly lower it back after a short pause. Alternate after a set.
• Keep your upper arm still throughout.

Lying Triceps Extension:

• Lie down on your back on a bench and hold a dumbbell in each hand, palms facing up, upper arms pointing the ceiling.
• Raise the dumbbells by extending your elbows and allow them to slowly return after a short pause.
• Keep your upper arms still throughout.

Triceps Bench Press:

• Lie down on your back on a bench and hold the dumbbells on your sides just above your chest, palms facing each other.
• Push the dumbbells straight up until your arms are close to being fully extended and slowly lower them back after a short pause.
• Breathe out when pushing the dumbbells up and breathe out when lowering them back down.

Exercises for Forearms:

Various dumbbell exercises for forearms below:

• Palms-Up Wrist Curl
• One-Arm Palm-Up Wrist Curl
• Palms-Down Wrist Curl
• One-Arm Palm-Down Wrist Curl

Palms-Up Wrist Curl:

• Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing up.
• Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.
• Keep your arms still throughout.

One-Arm Palm-Up Wrist Curl:

• Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing up.
• Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause. Alternate hands after a set.
• Keep your arms still throughout.

Palms-Down Wrist Curl:

• Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing down.
• Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.
• Keep your arms still throughout.

One-Arm Palm-Down Wrist Curl:

• Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing down.
• Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause. Alternate hands after a set.
• Keep your arms still throughout.