TETSU

Dumbbell Triceps Workout

A focused triceps session using only dumbbell equipment: 6 exercises, about 18 working sets, covering triceps. Rest 90 seconds to 2 minutes between sets and add weight or reps week to week.

The session

Exercises in order

Dumbbell Close Grip Press3 sets of 10–15Dumbbell Close-Grip Press3 sets of 10–15Push-Up Close-Grip Off Dumbbell3 sets of 10–15Dumbbell Kickbacks On Exercise Ball3 sets of 10–15Dumbbell Forward Lunge Triceps Extension3 sets of 10–15Dumbbell Seated Bent Over Triceps Extension3 sets of 10–15
Answers

Common questions

How long does this dumbbell triceps workout take?

About 44 to 64 minutes: 6 exercises and roughly 18 working sets with 90 seconds to 2 minutes of rest between sets, plus a short warm-up.

Is a dumbbell-only triceps workout enough to build muscle?

Yes — growth comes from progressive overload, not the tool. These 6 movements cover triceps; keep adding weight or reps over time and the stimulus is complete.

How often should I do this triceps workout?

Once or twice a week works well, with at least two rest days between sessions for the triceps to recover and grow.

Track it in Tetsu

Start this exact triceps workout in Tetsu — it tracks every set, remembers your weights and builds the progression for you. Free to start.

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