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A Frame PressesMiddle Chest, Triceps
Tricep Exercises List: 30 Dumbbell and Bodyweight Moves With Videos
This page lists all 30 tricep exercises in the LifeBuddy exercise library. Each one links to its own page with a video demo, form tips and the muscles it works.
26 use dumbbells: overhead extensions, skull crushers and kickbacks, plus presses such as the close-grip and Tate press, done lying on the floor. 4 need no weights: Chair Dips, Seated Dips on the floor, Diamond Push Ups and Inner Hand Push Ups.
How to use this list: pick 3–5 exercises for one session. A simple mix is one overhead extension, one skull crusher or kickback, and one press, dip or push-up. Keep your upper arms still on extensions and kickbacks.
- Overhead: Single Dumbbell Extensions, with one dumbbell held in both hands.
- Lying on the floor: Skull Crushers and the Tate Press.
- Kneeling: Single Arm Kickback.
- No weights: Chair Dips and Diamond Push Ups.
Want a plan rather than a list? Our guide to tricep workouts explains the long, lateral and medial heads and picks exercises for each. LifeBuddy’s Dumbbell Home Workout app has dumbbell plans for every muscle group, from beginner to advanced, in 15–30 minute workouts. It is free to download, with an optional subscription.
All 30 exercises
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Backstabber Into Double Close PressTriceps
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BackstabbersTriceps
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Chair DipsTriceps
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Close Grip PressMiddle Chest, Triceps
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Diamond Push UpsMiddle Chest
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Double Dumbbell ExtensionsTriceps
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Dumbbell Skull CrushersTriceps
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Flip KickbacksTriceps
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Hammer KickbacksTriceps
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In & Out Tricep ExtensionsTriceps
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Inner Hand Push UpsTriceps, Middle Chest
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Outward Tricep ExtensionTriceps
14
Reverse Grip KickbacksTriceps
15
Reverse Grip PressMiddle Chest, Triceps
16
Rolling ExtensionTriceps
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Seated DipsTriceps
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Seated Single Into Double Tricep ExtensionTriceps
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Seated Single Tricep ExtensionsTriceps
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Single Arm KickbackTriceps
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Single Dumbbell ExtensionsTriceps
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Single Dumbbell Skull CrushersTriceps
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Single Hammer KickbacksTriceps
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Single Into Double Tricep ExtensionTriceps
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Single Tricep ExtensionsTriceps
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Skull CrushersTriceps
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Skull Crushers And A Frame PressMiddle Chest, Triceps
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Slow Negative Skull CrushersTriceps
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Tate PressTriceps
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Tricep PressTriceps
Follow guided dumbbell workouts in the Dumbbell Home Workout app, free to download
More exercise categories
- Chest exercises
- Bicep exercises
- Ab exercises
- Shoulder exercises
- Leg exercises
- Back exercises
- Total body exercises
- Cardio exercises
- HIIT exercises
- Plank variations
- Leg and hip stretches
- Upper body stretches
Or browse the full LifeBuddy exercise library.
