9 Triceps Exercises with One Dumbbell Only

9 Triceps Exercises with One Dumbbell Only One dumbbell. Nine powerful moves. Zero excuses. If you want big, defined triceps but only have 1 dumbbell, this is your ultimate workout. These 9 exercises target all 3 triceps heads to help you build horseshoe arms — at home, at the gym, or anywhere in between. 🏋️🔥 This isn’t about doing more reps — it’s about using smart technique with limited gear for maximum muscle activation. 🎯 Focused on: • Long head – for mass and back-arm size • Lateral head – to create that thick outer sweep • Medial head – for full, dense arm structure 💥 Why just 1 dumbbell works: ✔️ Unilateral focus = more tension and control ✔️ Constant core engagement during all lifts ✔️ Isolation you can’t get with machines or bars 💡 Pro Tips: • Slow down the negative for deeper burn • Lockout cleanly, but don’t rest at the top • Choose the heaviest dumbbell you can control. 0:00 Intro 0:05 One Dumbbell Close-grip Press 0:40 Dumbbell Incline Svend Press 1:15 Dumbbell Incline Two-Arm Extension 1:50 Dumbbell Bench Dip Leg On Bench 2:24 Dumbbell Lying One-Arm Triceps Extension 2:59 Bodyweight Triceps Extension on Dumbbell 3:34 Dumbbell Seated Triceps Extension 4:09 Dumbbell One-Arm Kickback 4:44 Dumbbell One-Arm Triceps Extension © Copyright by GYM MOTIVATION Channel ☞ Do not Reup #gymmotivation1499 #dumbbellonly #tricepsworkout #tricepsexercises