30-Minute Dumbbell Tricep Workout (Strong, Toned Arms)

Hi, I'm Lindsey Baumgren of Nourish with Love, and this is your tricep workout at home. It's eight of my favorite moves you can do at home. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, hit that join button and become part of our YouTube community. All right, you guys, we are refilming one of our popular isolation workouts. Today is all about the tricep. The back of the arm, this muscle right here. We are going to spend the next 20 to 30 minutes together just hitting your triceps. It is going to be spicy. I have the awesome. Rachel. Hi. She's going to be offering some modifications throughout today's workout. And it's like Rachel said, it's going to be spicy. But we are refilming this workout. We'll link the original below, but we have some new moves for you. These are eight of my favorite tricep exercises you can do at home. All you're going to need is a set of weights. We have anywhere from 10 to 20 pound dumbbells, and then we do have a mini loop resistance band. We'll be throwing in for our final exercise, a nice little banded tricep press down. We also have a box behind us. You could use a bench, a chair, a couch. We are going to do strict sets today, you guys. That means you're going to do the exerc. You're going to do it again. It's all 40 seconds on, 20 seconds off. But between each exercise, you're going to come back to this box, your chair, whatever you have, and you're going to give me 15 tricep dips. the end of this workout, you will have completed 105 reps of tricep dips. Do you believe it? Who woke up this morning and said, I want to do 105 tricep dips? I did. Yes. Yes, I did. All right, you guys, let's do it. We're going to get ourselves warm and then we're going to jump into this tricep workout. You ready? Ready. Let's go. Let's do it. All right. Let's do it. Let's do it. You just got to jump. Just gotta start. Big inhale. Reach up nice and tall. Exhale, baby. Back bend. Nice. Bring those arms down and just clap those wings. Today is all about the upper body. Like we said. Isolating the triceps will definitely hit a little bit of shoulder and chest in there too, since it's also a push muscle. That's going to help that tricep move. So we're going to really try and focus on those baby triceps. I call them my baby triceps. Right? Nice. Let's go for a little pivot twist, a little spinal rotation. Get those cracks out. I call my baby triceps because, man, do they just feel like a challenging muscle group for me. They always have. Have. But you guys know this if you did the original tricep workout, don't you? All right, we're gonna do some shoulder cars. You're gonna bring those hands up behind your head. Squeeze the back, arms come out. Flip to the back hands. Come here. Let's bring it back out. Rachel's gonna stay facing you. I'm gonna come right here. So squeeze the shoulder blades. Arms come out palm flip. Right here. Here. Flip them back to the head. Squeeze. Oh, there you go. Right out. Flip back here. Rotate. Head squeeze. One more time through. Flip them here. Nice. Right here. Awesome. Let's just go for some good mornings because we'll do several exercises from that hinged over position. Nice work. Core stays nice and tight. Hinge and stand. Nice work. Nice flat back, tight core right here. Go for three. Nice work. Two and one. We're gonna go to the back of our space. Let's go for some plank walkouts. We'll go over to that hinge position, walk it out, find a high plank. Nice. And then just go ahead, walk it right back in. Stand up tall. We're gonna warm up these shoulders, the core, and the triceps. Nice work. Two more plank walkouts. Nice. As I was saying, in the warm up right here, if you did the original, you know that the tricep is. Brittany knows this. Brittany did our original tricep workout. Hold that plank. Hold right here. Take a nice wide base. Brittany knows it is a three muscle. Your tricep has the capacity to be bigger than your bicep. She said, I didn't know that. Yes, it does, and that's why you're here today. You're going to strengthen that three headed muscle at the back of the arm. Nice. Brittany also loves these isolation workouts, so that's why we're doing it. 4, 3, 2, 1. Go ahead. Drop down to that tabletop position. Shoulders stacked over wrist, hips over knees. Let's just take a couple cat cows. Drop the belly. Lift the chin. Reverse it. Top the chin, arch the spine. Do it again. Nice. Reverse it. Awesome. Come to a nice neutral spine. I like to take my knees a little bit wider. Toes tucked under. You can Kind of sit back towards your heels. Here we go. Left forearm's gonna come to the ground. Right hand goes behind the head. You're just gonna open that shoulder, rotate and come back to neutral. Open that shoulder, rotate. Some upper body rotations for our spine. Our spine is gonna stabilize us throughout this entire workout. One more right here. Open and rotate. Come back to neutral. Switch it out. Other arm down. Left arm goes back behind. Right here. Open and rotate. Come back to neutral. Open and rotate. Come back to neutral. Two more. Open and rotate. Nice. Back to neutral. Last one. Open and rotate. Back neutral. Nice work, you guys. Right here, I'm going to make you do a tricep push up in only one of them. So. So tricep push up is a narrow push up, so shoulders are stacked directly over wrists. You can find it from your knees or your toes. Your elbows are going to graze the rib cage nice and tight. You can call it a military push up. Whatever you want. Push back up. Nice work. You're only going to do one of those. Let's step or walk your hands back to your feet. Roll it all the way up. Once you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. We're going to walk through a proper tricep dip before we get this party started because we are going to do a lot of them today. Mic cords are falling out. All right, here we go. Hands are gonna go to your bench, your box, your chair, whatever you have. Fingertips are gonna be facing your butt. Shoulders are rolled down and back. Neck. Okay. Creating distance from ears to shoulders. Okay. Don't want anything up here. Keep it distance. Right. Option A, knees are bent. Closer. My knees are to the box. Easier it is. Option B, feet go straight. Okay. Harder. Right? Shoot your elbows straight back towards that wall behind you. Help. Your back should graze along the back. You want to keep your back nice and tight. Not out here. Okay. Not hunched over here. Oh, there goes my mic pack. Just down and up. Okay. Down and up. Get really comfortable with those triceps because you are gonna do 105 like we said. You ready, Rach? Maybe. All right, we're jumping. We got started. I'm grab my water. Strict sets. Okay, so we're gonna do it. Do it again. Starting with a single arm. I'm gonna grab my 15 pound single arm tricep kickback. Okay, we'll go ahead. We'll go right arm first. Okay. Right here, we're gonna take it from the side. You can take a little staggered stance if you Want to? You're gonna pull that arm right up, elbow by hip, and you're just gonna kick out and in from right there. You know what? I'm gonna go for my tens so I can show you guys good form. We got a lot of tricep reps ahead of us. Here we go. Okay. You're gonna do this for 40 seconds of work, okay? 20 seconds of rest, and then you're going to switch arms. That's it. One time each side. And then we're going to do tricep dips. Move on to the next exercise. You ready? Let's go. Okay, Pull that arm up. 40 seconds starts in three, two. Let's go again. Like we said, these are true isolation exercises, so you might have to go a little bit lighter. Right. Using a 10 pound dumbbell here, I want to get that nice full extension and hold and squeeze at the top for a second. If you can't get that full extension with that squeeze and hold, your weight might be a little bit too heavy for you. You want to be able to control that weight all the way up. Squeeze. Control it back down all the way up. Squeeze. Okay. None of this, like, momentum getting in here. This everything here is stable. Just bending and extending. I like to think a big extent tiny bend to the hip. Big extent tiny bend for three, two, and one. Yeah. Still making that squinty face. Whoo. There we go. Switch sides. You're gonna do the same thing. Other side. Same thing, other side. Make sure you can give me that second hold at the top. Yes. Means we're using the right weight. Okay, Here we go. 40 seconds, other arm, then we're back to tricep dip. You only do each side once. Hinge it over, pull it up. We go in three, two. Let's go. Big extend, tiny bend. Big extend, tiny bend. That's what I like to think about when I do single arm tricep kickbacks. Shoulders stay squared to the ground. Nothing is opening up or rotating. Shoulders are square. Nice. A lot of times I get asked, when should I be breathing? What portion of the exercise should I exhale? Always think the hardest part of the exercise that kickback. That's where you exhale. Typically, you're exhaling during the hardest part of the exercise. Exhale. Inhale lower with control. Exhale, push. Inhale lower with control. 10 seconds, guys. Come on. There it is. Push. Nice work. Last 5, 4, 3, 2 and 1. Nice work. Set the weights down. Take it back. Right, you ready? It's our first 15, the inaugural 15 reps. The first, feet can be bent, legs can be extended. Shoulders down and back out of the ears. It's 15. We go in 3, 2. Let's go. Down, up. Your pace, your tempo. 15, 14. I like to come backwards. 13, 12, 11. Go. 10. Go. 9. Go. 8. 7. You got it. 6. Stay with it. 5. 4. 3, 2 and 1. One down. One down. Nice work. All right, moving on. Overhead tricep extension. Overhead tricep extensions. Grab one weight, right? We get it up here. Punch to the gut. There we go. See how that insulate tucks ribs to hip. 40 seconds starts in three, two. Let's go. Bend and extend. If I'm looking in a mirror, I like to think, hide it. Show it. Hide the dumbbell, then show it. Soft bend of my knees. Nice. Ribs are tucked down like I'm gonna punch you in the gut. That avoids this, like, arching back. Rib flare right there. Okay? We don't want to dip into the low back. Nice work. One rep at a time. You got this. Again, exhaling on the hardest part as I Press overhead. 10 seconds here. Nice. Stay with me. Final four. Three, two and one. Nice work. Set it down. Rest for 20. Shake out those arms, right? Do it again. Another set of overhead triceps, then we hit it back to the bench. 15 more dips, right? Check it out. Check it out. You pick up that weight, you're on in five. Back to overhead extensions in three, two. Let's roll. Bend, bend. Rachel, what's your favorite tricep exercise? I love the kickback. I really do. Single arm. Yeah. Nice work. I like it. I have to say, I think skull crushers are mine. When you're laying on your backside, you get to lay down at least, right? We're definitely gonna hit some skull crushers in here today. Some tricep moves you may be familiar with and maybe a couple you're not as familiar with. Do you feel the burn already? Time to check and see what's on deodorant this morning. Last five, four, three, two and one. I think I hit failure on exercise number two. That's solid for the day. That's what these big strength workouts do, right? You know? Yeah. Man, the isolation. Isolation is so hard. Love them to just keep getting after one muscle group. All right, shake them out. 15 dips. 15 dips. You ready, Rach? Let's go. Here we go. We go in 3, 2. Let's go, let's go. 15, 14, 13, 12, 11, 10. Nice. Come on. 9, 8. Shoot those elbows straight back. 6, 5, 4, 3, 2, 1. Holy. Bananas. Holy bananas. Here we go. Okay, grab some water. All right, move. Three tricep push ups. It doesn't get easier. Okay, tricep push up. I'm going to take it back to the box. These are super challenging. So you can add an incline. Higher the incline easier. Lower the incline harder. Rachel's going to do them from the floor on her knees, right? Just like we talked about. You can call them military push ups, diamond push ups. The elbows are going to fall right here along the ribs. Okay? It's a tricep push up. You do it for 40 seconds. Yes. That timer starts in three, two. Let's go. Let's go. Down and up, down and up. Lead with the chest, elbows. Graze that rib cage again. Your exhale is on the way up. Inhale. Lower. Exhale. Push. Inhale. Lower. Exhale. Push. It is amazing how hard tricep exercises can be with just your body weight. Just your body weight. You even need dumbbells. No. Who said you couldn't work your triceps at home? Holy bananas. Come on, Lindsay. We should have done tricep push ups first. Come on. Last. 5, 4, 3, 2, 1, rest. You gotta do it again. This is where we go. Who wrote this workout? Lindsay? Sometimes I stop and I think, what happens if I truly can't make it through this? Like, what happens? Do we just hit cut? We do our best. You do your best. We got this team back on. Let's go in three, two. Let's go. 40 seconds. Come on. You only do each exercise twice. Back to back, and you're out of here. Last time. This is it. This is all you're doing for push ups. Trust me, there are no bonus moves in this workout. It's hard enough as it is. A true test of strength and muscular endurance. Yes, Rachel. So strong. That's what you are right here. Come on. One rep at a time. Let's go. Mostly talking to myself. You see that shake? It's so real. 5, 4, 3, 2. Okay, but done. Fix that. That. Move over. Done. Okay, guys, 15 reps. I'm kind of scared. Okay, 15 reps. Okay. Okay. Gotta, like, regroup and pull together. Game face. Time. Here we go. 15 reps in three, two. Let's go. I'm slightly adding a bend to the knees. 14, 13, 12, 11, 10, 9, 8, 7, 6, 5. Come on. 4, 3, 2, 1. Holy stinking bananas. All right, grab some water. All right, guys, we hit the deck. We're going to the floor. You're gonna give me a floor press? Gonna give me a Floor press. Okay, so palms are gonna face in. Keep my 10 very close. Start with 15s. We'll see how long I go. Okay, right here. Typically known as a chest shoulder exercise. Triceps are also very involved here. Again, elbows are grazing down. It's the same thing you just did in push ups. Now you're doing it the opposite direction from the floor with dumbbells in your hands. All right, Pushing those dumbbells straight out. 40 seconds in three, two. Let's go. Exhale, push. Inhale, lower. Control. Push. Elbows are falling right down towards ribs. Lower, control. Exhale, push. Floor press right here. Shoulders, chest. Tries all working together. You have a little bit more of that narrow grip. That's where you really hit the triceps, the back of the arm. Exhaling again as you push up. Inhale, lower with control. Exhale, push up. Inhale, lower with control. Nice work, team. Ten seconds here, guys. You got it. Last five, four, three, two, and one. Awesome work, team. I'm going to drop down to my tens for the second set. These super sets, the back two back. Super challenging. I don't know, it's a high rep volume. I'm just laying, I'm just feeling right. Here we go. You're back on in five. Narrow floor press in three, two. Let's go, let's go. Exhale up. Inhale, lower. Control. Tell you what, if you want to be humbled, do this workout. One way to just take your ego straight down. No, I'm just kidding. We want you to feel strong and empowered in every workout you do. That is always our goal here at Nourishment Bluff. I love proving you guys you are stronger than you think you are. There are so many of you who have done our workouts that are rep based. Like here we're throwing in 105 dips, and you think, I could have never done that. And then you do it, and you're so proud of yourself. That's what we're here for. We're here to push you. We're here to challenge you. 10 more seconds right here in the floor press. Yes, you can. Let's go. Finish last 5, 4, 3, 2, and 1. Nice work, you guys. Back to dips, back to dips. Here we go. We're up and over. You're crushing it. There we go. You got this. Come on, come on. Here we go. Fingertips, face your butt. Get yourself pumped. You got 15, 15 reps. Yes, you can. So strong. In three, two. Let's go, let's go. Go 15, go. 14, go. 13, 12. Come on. 11. Yes. 10. Five down, five to go. Live it in. Five rep increments. Nice. Yes. Five more. Go. 5, 4, 3, 2, 1. Holy bananas. Here we go. My husband and I say we live our lives in five minute increments with kids. Three little kids. You get a good five minutes. You get a bad five minutes. You get a good. You get a bad. Okay, I'm like, doing these, and I'm thinking like five reps. Just get five, then five more. Yeah, then five more. That's all you got to do. Yep. Back to the floor. We're gonna go back to. Oh, no. Skull crushers. Skull crushers. My favorite move. Again. I'm gonna start with my 15s and keep those 10s close, maybe for the second set. Skull crushers. My favorite move, classic tricep exercise. Bend, extend. We go in three, two. Let's go. Bend, extend. Inhale down, exhale, push. Inhale down, exhale, push. You got this. Come on, come on. Nice work. One rep at a time, guys. 40 seconds. Yes, you can. So strong. That's what you are right here. Get that good stretch at the bottom, then exhale, push it overhead. Good stretch at the bottom. Exhale, push. You're crushing it. Come on, come on. Nice work, nice work. Stay with it. Yes, you can. 10 seconds, guys. 10 seconds. You can always alternate the arms if you need to. You got this. So hard for 5, 4, 3, 2, 1. I'm gonna drop to my tens for the second set. Holy stinkin bananas. Is this one really challenging? My muscular endurance will work out to build muscle though, right? Heck yes. We love building muscle around here. Those baby triceps. Baby triceps. Three, two, let's go. Get after it, right? Get them strong. I love strength gains nothing. I love more. That's why I love strength training. There is always a way to make it harder, right? You get those legs, straighten those tricep dips. Always a way to make it harder. But there's always a way to scale back, depending on how you feel, right? What season of life you're going through. Maybe it's limited sleep for you. Come on, one rep at a time, man. It's humbling when you go back to back, you pick up 15s and you pick up 10, and they feel like they're just gonna demolish you. Yes, you can. Let's go. Stick with it, guys. Come on. Five, four, three, two, and one. Oh, nice. You are gonna earn every rep of this workout and be so proud of yourself when you finish. And I don't know about you, But I feel like I could just crush something with my back of my arm. 15 reps. 15 reps. You guys, this is set five. Set five. You only got two more to go after this. Yes, you can. 15 in three in two in one. Let's go. You notice how the big pep talk comes right before. Gotta amp yourself up, get yourself pumped. Yes. Come on. Five down, ten to go. Let's go. Ten. Come on. Nine, eight, seven, six, five, four, three, two, one. Whoo. We did it. Okay, there we go. We're going to use our body weight again. Back to the floor for one more time. This time, it's just your body weight. Unfortunately, it doesn't mean it's any easier. I feel like that makes it harder. Sideline tricep press. Sideline tricep press. Liz, Shout out to our girl Liz. We did this in the OG Tricep workout, and Liz said she loved the sideline tricep press. So, Liz, we're coming back for you right here. Okay, I'm gonna take my left hand. Palm's gonna go on the ground right near my chest. Right arm is going to come up to the left shoulder, Mr. Here. I'm going to push myself. Oh, my goodness. Off the floor and come down with control. Push myself up and come down with control. You only got to do each side once. Praise Jesus. You only got to do each side once. Okay, Here we go. 3, 2, 1. Push yourself up lower with control. Exhale. Push yourself up lower with control. Exhale. Push yourself up. Come on. Yes. You can grow strong. That's what you are right here. Lower with control. We shouldn't have done this at the beginning. There's no words. Everyone's gonna be like, I never have seen Rachel and Lindsay struggle this much during the workout. This is the real deal, guys. We are right here with you. We're doing every single rep right alongside you. Under 10 seconds. How are you doing, Rach? Four, three, two, one. Holy cow. This is failure. Failure. We got it. Here we go. Like, this has to be the workout. We've maybe failed the hardest. Oh, I don't know what's happening. Yeah, what's happening? Okay, five. You're on other side. Here we go. Left hand right by my chest. Right arm comes up to the shoulder. Three, two. Let's go. See if this arm's got any more juice in it. This side feels a little bit easier for me. Way better. Is this my stronger tricep? What's going on? Who knows? We're still just dead silent breathing, Losing it. We gotta Finish. Lindsay, come on. I can't. I've never struggled too hard those 40 seconds. Okay, you're done, Colin. Oh, my goodness. I've never struggled so hard. Well, we know. We know what we gotta work through, right? Right, Right. There's room for improvement. Here we go. Okay, 15, you guys. This and one more exercise. It is a banded tricep kick down. You get to pick the band, resistance it. Let's go. Here we go. You're on in three, two. Let's go. Go. 15, 14, 12, 11, 10. Come on. 10 more. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Okay, here we go. Okay. Banded tricep kick downs. I'm here for it. I love it. Last move, tricep kick downs and one more set of 15. Rachel, you've done like 90 tricep dips. How does it feel? We're so. You've done 90 tricep dips. How does it feel? Hard but good. Hard but good. I never would have done it on my own. Are you proud of yourself? I'm so proud of myself. I'm proud of you. Okay, here we go. Let's go. Left hand in the band, palm facing the floor. Right arm again, locked in at the shoulder. Tricep kickback, you only do each side once. We go in three, two. Let's go. Extend again. Think about getting that nice squeeze at the bottom. Hold, squeeze and hold. Squeeze and hold. You want that full extension. Nice work. I can do this one. Man, that body weight. The thing is, is you can't cheat body weight. That's exactly. There is no. No lessening my body weight resistance. I can go a little bit lighter on this band here because I'm feeling fatigued. I chose a light band, but, man, body weight is like. You just gotta do it. Come on, stick with us, guys. You're crushing it. What would it look like if I said 10 more seconds here? 10 more seconds. Stay with it. Let's go. Last 5, 4, 3, 2, and 1. I do notice you get full extension and then it slowly just gets less extension. Okay, Right hand goes in, palm, faces the ground. Left arm comes in, locks that band in right here at your shoulder. You got 10 seconds to rest. Rest it out, kick it out. Come on. You only do this arm and then tricep kickbacks and you're out of here. Guys, the end is inside. 3, 2, 1. End of this tricep workout. Man, who said you couldn't just torch your triceps at home? Who knew an all strength workout, no jumping, no hit would be One of the toughest workouts, the most humbling workout I think we've done. Who knew? What do you think is harder? I'd love for you to try the OG Too. You got to go back and try the original tricep workout, which is harder. The original. We did each exercise eight exercises. You did 40 seconds on, 20 seconds off times three sets. This back to back stuff, though, that's challenging. 10 seconds here. Come on, finish it. Let's go. Ah, you got this. Final five, four, three, two, one, and one. Band is down. You ready, Rachel? Last 15, guys. Break a hundred right here. Break a hundred. Tell yourself you are so proud. I'm proud. We got 15 to finish this workout. This is it. Roll the shoulders down and back. Here we go. We dip in three, two. Let's go, let's go. Go 15. You haven't been sung your song yet. You're dipping song. I know when I dip, you dip. We dip. Come on. Yes, you can. So thinking strong right here. All together now. Yes, we go. 5, 4, 3, 2, 1. There it is. Yeah. I'm proud of you. I am so proud of you guys. There was a moment, a brief moment in time I thought, I'm not making it through this workout. We have to call it. Cut. But we did it. We did it. Now let's shake it out. Whoa. Just flap those wings. Good. Stretch your arms. Just feel pumped up. Oh, insane. So pump. That's what we call. You're gonna go type at your computer later, and I'm gonna be able to wash your hair now. Thank you. No picking up babies today. Let's go for the classic tricep stretch. Big inhale, reach up. Right arms gonna reach for the middle of the back if you can. Right there. Reach for the middle of the back. If you want to, you can add a little side body stretch. Little side bend over to the left. Bring it back to center. Both arms reach up. Switch it out. Left hand, middle of the back. Hold it here. Option little side bend to the right. So proud. We made it through. We persevered. That was challenging. Yes. You can do hard things, right? You can do hard things. All right, Rachel, let's bring this box up. I want to show you guys a tricep stretch you might not have done before that you definitely should do after today's workout. Okay, so we're both just going to come to our knees. You take that side of the box. I'll take this side. You're going to place your elbows on the box, and then you're literally just going to let your chest take your knees nice and wide chest pull through and reach your hands towards the middle of your back. Do you feel that? You're just dropping in, letting the box do the work. Drop your chest down to the floor. Neck falls between your two arms. Hang out here. You're going to want to come back and do this stretch tomorrow. It's going to feel so good. Lengthening through those lats and through those triceps. They all connect. Nice work. Bring it up. That was one holy bananas workout. I'm so proud of you guys for sticking in it to the end with us. Nice work and we'll see you back on the mat for another workout really soon. Thank you so much for crushing that tricep workout. You rocked it. Hit subscribe to our YouTube channel if you liked it. You might also enjoy this isolation workout I've queued up right here. Or if you love strength training, you have to check out our strong 20 program. A free two week strength training plan queued up for you right here. Have a great day.