30 Minutes Intermediate Triceps Workout with Dumbbell
A 30 minutes strength workout targeting your triceps using dumbbell equipment. 3 exercises, 13 total sets, designed for intermediate lifters.
30 Minutes
Duration
13
Total Sets
3-6 reps
Rep Range
~455
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Lie on a flat bench with dumbbells at lockout, hands in a neutral grip.
- Lower the dumbbells by bending the elbows and letting them track slightly back toward your face.
- Stop when the dumbbells reach chin-to-throat level — elbows should point forward, not out.
Hinge forward at the hips and pin your upper arm against your side, parallel to the floor.
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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.
Get this triceps workout personalized for you
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