August 8, 2022

10 Exercises for Horseshoe Triceps (Dumbbells Only!)

10 of the BEST dumbbell exercises to get bigger HORSESHOE TRICEPS. Your tricep has three different heads; a long head, medial head, and lateral head. By building up all three heads you can get big defined arms in no time.…


10 of the BEST dumbbell exercises to get bigger HORSESHOE TRICEPS. Your tricep has three different heads; a long head, medial head, and lateral head. By building up all three heads you can get big defined arms in no time. With a pair of dumbbells, you can do these exercises anywhere.

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Developed triceps will form a horseshoe-shaped muscle around the back of your arm that’s actually made up of three different muscle heads that all¬†meet at the elbow, but each head has it’s own origin attachment point around the back of the arm or the shoulder blade. These include the lateral head, medial head, and long head. Any time you extend your elbow your tricep is activated, which makes it very easy and beneficial to build up your tricep with just a pair of dumbbells. Really that’s all you need for this muscle that makes up the majority of your arms size. So today I want to go over the best dumbbell exercises that you can do anywhere to get really nice triceps.¬†

And I always like to start with a new exercise that isn’t as well known, So we’re starting with prone tricep kickbacks. Now even though this exercise isn’t well known it’s one of the best exercises you can do for your triceps and it will feel different than regular kickbacks. So to begin lay down face first on a flat bench with two dumbbells at your sides. You want to be high up on the bench so that your face is above the edge. Then grab the two dumbbells and row your elbows straight back so that the back of your upper arm is pretty much parallel to the bench. Then while keeping your upper arms fixed in that position, extend your elbows until they’re almost fully locked out. Then slowly lower the dumbbells back down until your arms are bent at about a 90-degree angle and then extend out again.¬†
Next, let’s move on to¬†tate press. For this one, you’ll need two dumbbells and you’ll begin by taking a seat on the bench with the dumbbells on your knees. then lay back and bring the dumbbells up over your chest with your arms extended like you’re about to do dumbbell presses. From there you’re just going to bend your elbow and lower the dumbbell towards your sternum. Your elbow will be flared out towards your sides as you do this. Then extend back up to the starting position and repeat for reps. This will work your tricep differently than regular skull crushers and the tate press is also a very effective exercise to hit all three heads of the triceps.¬†¬†

Next, we have a variation for hex presses. With regular hex presses you would lay on a flat bench and lower the dumbbells more towards the bottom of your sternum, but to concentrate more on the triceps you can try aiming a little higher than that. So grab two dumbbells lay back on a bench and press them straight up over the line of your shoulders. Both dumbbells should be in a neutral position pressed against each other. Then bend your elbows and lower the dumbbells down aiming to bring your hands a little higher up your chest than regular hex presses. Now if this bothers your shoulders in any way then just aim lower towards the bottom of your sternum for Regular hex presses. They will also target your triceps just not quite as much. Either way, once you get to the bottom just press both dumbbells back up and repeat for reps. 

Another variation for skull crushers that is similar to the hex press variation is the JM Press. You’re going to start by lying down on a flat bench with two dumbbells pressed straight up over the line of your shoulders. Once you’re over that line you want to shift your arms down a bit so that your hands are slightly under the line of your shoulders. Both dumbbells should be in a neutral position and then just like skull crushers you’ll bend your elbows and bring the dumbbells down except you’ll be aiming lower towards your shoulders rather than above your head. Once you bring those dumbbells all the way down extend your arms back out and repeat for reps.¬†

Next, we’re gonna do french tricep presses. Here you’re going to take two dumbbells and take a seat on a bench that’s upright. I’m demonstrating without back support but having a bench with your back supported will allow you to lift heavier weight which is beneficial for tricep growth. Either way, the exercise is done the same. You’re going to raise both dumbbells straight above your head like you just completed an overhead…

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