Get 44% Off. Only $8.33/mo

10 Minute Dumbbell Tricep Workout At Home

Get tank top ready: dumbbell tricep workout at home

On this episode of Live Lean TV, I had a viewer request for a 10 minute dumbbell tricep workout at home that tones your arms.

Since tank top season is here, I put together this Get Tank Top Ready: dumbbell tricep circuit workout that can be completed in the comfort of your own home.

If you want to add sexy tone to the back of your arms, this tricep circuit workout will help get you ready for summer tank top season.

Tricep Circuit Workout Video To Get Tank Top Ready

But first, I don’t typically isolate my triceps as a stand alone workout.

To get lean and lose overall body fat, make sure you’re combining this isolation style tricep workout with more compound movements.

Compound exercises include the:

These are the major exercises that use the most muscle, burn the most calories, and accelerate the fat burning in your body.

There is no such thing as spot reduction, which simply means you can’t just focus on losing body fat in one area, like the back of your arms.

The more muscle groups you work, the more body fat will come off from all areas of your body.

With that said, if you’re ready to get sweaty, follow me to the floor, and let’s hit this tricep workout circuit to build sexy lean arms!

A post shared by Live Lean TV (@liveleantv) on

10 Minute Tricep Workout With Dumbbells At Home

Here’s how this 10 tricep workout with dumbbells at home is structured:

Total time:

10 minutes.

Type of workout:

Circuit workout: complete one exercise after the other, moving quickly between exercises, without taking breaks.

Be sure to finish all the indicated reps before you move on to the next exercise.

Number of Circuits:

3-4 circuits.


Click the links below for a step-by-step exercise demonstration of each exercise.

A1. Dumbbell Tricep Push Up With Bottom Isometric Hold (a.k.a. Modified Close Grip Push Up)

Reps: 10 reps

Tempo: 2-2-1-0

Rest: 0 seconds (or as little as possible)

Tricep Push Up (Bottom Isometric)

Coaching cues: First exercise we’re going to do is a variation of the tricep push up, but we’re going to use dumbbells for this push up. When you move your hands closer together, it’ll accentuate the triceps more. I also want you to add an isometric hold at the bottom of the push up for two seconds, the press back up. This isometric hold will really hit your triceps even more. Make sure you’re also keeping your elbows tucked to your sides and pointing backwards. Follow these coaching cues to feel the contraction in your triceps. Beginners can complete the incline push up variation, or do this from your knees.

A2. Floor Lying Dumbbell Tricep Extension

Reps: 10 reps

Tempo: 3-0-1-0

Rest: 0 seconds (or as little as possible)

Floor Lying Dumbbell Tricep Extension

Coaching cues: Flip over and lie down on your back to perform the floor lying dumbbell tricep extension. With your arms extended over your chest, hold a pair of dumbbells with a palms facing in grip. Keeping your upper arms stationary and your elbows pointed, bend at the elbows while you slowly lower the dumbbells towards your forehead, for a 3 second count. Extend your arms to press the dumbbells back up to the starting position. Focus on the tempo of a 3 second lowering of the dumbbells, followed by a 1 second count to lift the dumbbells back up. Really pay attention to keeping your elbows pointed and in, with no movement from your upper arms. The only movement comes at the elbow joint. Locking down this form really accentuates the triceps.

A3. Bench Dip

Reps: To failure

Tempo: 2-0-1-0

Rest: 30 seconds

Bench Dip

Coaching cues: the last tricep exercise is the bench dip. Complete this exercise to failure. Once again, keep your arms close together, elbows pointed, then lower your body towards the floor, then press back up. If that’s too difficult, bend your knees and bring your feet closer. If you want to make it more difficult, complete the single leg bench dip. Complete as many reps as you can do until you hit failure.

That’s just one circuit

By now you should be feeling it.

Take a 30 second break at the end of the circuit, then repeat 3 more times, for a total of 4 circuits.

After that you just completed this tricep workout with dumbbells at home to get tank top ready arms.

You can also add this dumbbell tricep workout to the end of your current workout program, which should consist of squats, lunges, deadlifts, and presses.

Remember, focus the majority of your workouts on compound movements to really increase fat burning.

This tricep workout with dumbbells is designed to isolate, strengthen, and tone your triceps, not burn fat.

If you like this tricep workout with dumbbells at home, please click the social media icons to share it with your friends.

The more people that watch our videos, the more videos we’ll share.

Also comment below on what future workouts you want to see, and subscribe to our Live Lean TV YouTube channel.

Be sure to check out my other workouts such as my 10 minute fitness model arms workout.

[wd_hustle_cc id=”team-live-lean”]


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals!

11 responses to “10 Minute Dumbbell Tricep Workout At Home

  1. Hi Brad,

    Once again, it’s a pretty nice workout! I would like to have your opinion on something i read, I’ve been following you for several months now and even if I still double check your saying sometimes, I trust you now 🙂 Here’s what I read in the june’s Men’s Health about bench dips:

    “It might seem like an easy swap for a bar dip (especially if you’re not strong enough to bang out a full set of the later), but positioning your arms behind you creates an extreme extension in the shoulders, says Nick Tumminello, director of Performance University in Fort Lauderdale. Adding weight just compounds the danger.”

    Thank you

    1. Hey Ben, thanks for the follow and note… I agree bar dips are much more effective if you can do them, and have access to a bar. However, for home workouts I’ve seen good results via bench dips and have never come across or experienced any injury from doing them.

Leave a Reply

Your email address will not be published. Required fields are marked *