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The Best Dumbbell Only Triceps Workout

Grow your arms fast with this five-move dumbbell workout.

Triceps workouts for muscle growth

1A. NEUTRAL-GRIP PRESS
Sets: 4 Reps: 8-12 Rest: 0 sec.
Hold a dumbbell in each hand and lie back on a bench (if available) or a low box or other surface that raises your body slightly above the floor. Hold the dumbbells at shoulder level with palms facing each other. Press them over your chest.

1B. LYING TRICEPS EXTENSION
Sets: 4 Reps: 8–12 Rest: 120 sec.
From the end position of your last rep of the neutral-grip press, allow your arms to drift back until the weights are over your face. Keeping your upper arms at that angle, bend your elbows and lower the weights behind your head. Extend your elbows, keeping the same angle with your upper arms.

2A. TATE PRESS
Sets: 4 Reps: 8–12 Rest: 0 sec.
Lie back on a bench or surface with dumbbells in each hand, arms extended over your chest and palms facing your feet. Point your elbows outward and bend them to lower the weights almost to your chest, so they make L shapes. Extend your elbows.

2B. UNDERHAND KICKBACK
Sets: 4 Reps: 8–12 Rest: 120 sec.
Stand holding a dumbbell in each hand and bend your hips back, lowering your torso until it’s almost parallel to the floor. Turn your palms to face in front of you and, keeping your upper arms against your sides, extend your elbows until your arms are parallel to your torso.

3. ONE ARM OVERHEAD EXTENSION
Sets: 4 Reps: 8–12 (each side) Rest: 120 sec.
Hold one dumbbell and raise your arm behind your head with your elbow bent. Extend your elbow to point your arm straight overhead.

 The Best Upper Body Workout >>>

Pick up what Arnold Schwarzenegger called "a fantastic collection of workouts" at 101bestworkouts.com.

Men's Fitness training director Sean Hyson, C.S.C.S., assembled a team of the best trainers in the world to create boredom-beating, plateau-busting routines that cover any amount of time you have to exercise and whatever tools you have available to do it. Programs cover every body part, every implement (barbells, dumbbells, bands, etc.), and cardio. There's a nutrition plan, too.

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