60 Minutes Beginner Triceps Workout with Dumbbell
A 60 minutes endurance workout targeting your triceps using dumbbell equipment. 6 exercises, 13 total sets, designed for beginner lifters.
60 Minutes
Duration
13
Total Sets
15-25 reps
Rep Range
~455
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Hinge forward at the hips and pin your upper arm against your side, parallel to the floor.
- Extend the dumbbell straight back by straightening your elbow completely.
- Squeeze the tricep hard at full lockout and hold for a one-count.
Hold a dumbbell in one hand and press it overhead to full lockout.
Form cues
- Hold a dumbbell in one hand and press it overhead to full lockout.
- Lower the dumbbell behind your head by bending at the elbow, keeping the upper arm vertical.
- Descend until you feel a deep stretch — your forearm should nearly touch your bicep.
Lie on a flat bench holding the bar (straight or EZ-bar) above your chest with arms extended.
Form cues
- Lie on a flat bench holding the bar (straight or EZ-bar) above your chest with arms extended.
- Lower the bar toward your forehead by bending your elbows — this is why they are called skull crushers.
- Keep your upper arms vertical and stationary.
Lie on a flat bench with dumbbells held at lockout, palms facing your feet.
Form cues
- Lie on a flat bench with dumbbells held at lockout, palms facing your feet.
- Lower the dumbbells by bending your elbows outward and bringing the ends toward your chest.
- Touch the dumbbell ends to your chest lightly, keeping your upper arms stationary.
Lie on a flat bench holding dumbbells above your chest with arms extended.
Form cues
- Lie on a flat bench holding dumbbells above your chest with arms extended.
- Lower the dumbbells by bending your elbows, keeping upper arms stationary.
- Lower to the sides of your head or slightly behind.
Finish strong — take the last set close to failure.
Form cues
- Hold a dumbbell with both hands overhead, arms fully extended.
- Lower the weight behind your head by bending your elbows.
- Keep your upper arms close to your ears and stationary.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Triceps Training Tips
- *Overhead extensions stretch the long head, which is the largest tricep head — do not skip them.
- *Lock out every rep fully to engage the medial head.
- *Dips and close-grip bench press allow heavier loading than isolation work.
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