The triceps brachii is a very important part of our arm muscles. When we exercise daily, we often perform targeted exercises through some movements. For example, the use of dumbbells is very common when training triceps. So what are the uses of dumbbells in triceps training?

Dumbbell arm raising movement

This action is the most direct way to use dumbbells to exercise the triceps brachii. At the beginning, we stand up straight, lean down slightly, and grab a dumbbell with one hand. At the beginning, our arms are straight. Then we bend our arms so that the dumbbell can be closer to our shoulder side until our arms are folded no longer close to each other. At this time, we open and straighten our arms and keep repeating this action. After completing 20 reps with one hand, we can switch to the other hand to complete the same 20 reps. You can complete 3 sets of movements in one day.

Dumbbell bent over fly

This action is done on a bench. At first, we lie down on the bench, relax naturally, and let our legs hang on the ground. We hold a dumbbell in each hand, adjust our breathing, and then hold the dumbbell and open our arms upward, like a flying bird. The wider the arm opening, the better, until our arms and shoulders are in a straight line. At this time Open it upward again so that our hands can be parallel. This is very effective in stimulating our triceps, and we need to complete 20 movements in one group.

Supine dumbbell press

This action is done by lying on the bench. First, adjust the body position on the bench, grab a dumbbell in each hand, put the arms on our chest at first, and then while inhaling, we Press the dumbbells up until our arms are straight and parallel to each other, then bring our arms back and start again.

The above is an introduction to how to use dumbbells to exercise triceps brachii. These methods are very effective. They are specifically designed to exercise our triceps brachii muscles, which can effectively achieve the exercise effect, allowing us toHave good-looking muscle lines.