Tricep dumbbell exercises
By Ossian Hempel ·
The GainsLog exercise library has 5 dumbbell exercises that target your triceps. 2 of them are used in the app's programs or suggested by its program builder.
- Exercises
- 5
- Joint actions
- 1
- In GainsLog programs
- 2
- Balanced weekly sets, default profile
- 5 to 12
Elbow extension
The elbow straightens. 5 exercises.
| Exercise | Equipment | Type | Notes |
|---|---|---|---|
| Dumbbell SkullcrusherDumbbells · Isolation · In GainsLog programs | Dumbbells | Isolation | In GainsLog programs |
| Seated Dumbbell Overhead ExtensionDumbbells · Isolation · In GainsLog programs, Lengthened bias | Dumbbells | Isolation | In GainsLog programs, Lengthened bias |
| Incline Dumbbell SkullcrusherDumbbells · Isolation · Incline | Dumbbells | Isolation | Incline |
| Low Incline Dumbbell SkullcrusherDumbbells · Isolation · Incline | Dumbbells | Isolation | Incline |
| Single Arm Dumbbell Overhead ExtensionDumbbells · Isolation · Lengthened bias | Dumbbells | Isolation | Lengthened bias |
Log your tricep dumbbell work in GainsLog
Every exercise on this page is in the app. Log the weight, reps and reps in reserve, and GainsLog sets the next session's weight and rep targets from them.
In GainsLog programs means the app uses the exercise in its ready-made programs or workout templates, or suggests it in the program builder.
Lengthened bias means the exercise loads your triceps hardest where the muscle is stretched. Shortened bias means it loads the muscle hardest where it is fully contracted.
How many sets of triceps a week?
GainsLog's program builder rates a program against a weekly range of working sets for each muscle. On the default profile the range for your triceps is 5 to 12 sets a week at a balanced priority and 10 to 15 when you make the muscle a focus. The builder recommends no more than 5 sets for one muscle in a single workout.
On the female profile the balanced range is 2 to 12.
A set counts toward the exercise's target muscle only. In a program, every set of an exercise on this page counts toward the triceps range, whatever the equipment.
| Priority | Default profile | Female profile |
|---|---|---|
| Focus | 10 to 15 | 10 to 15 |
| Balanced | 5 to 12 | 2 to 12 |
| Deprioritized | 1 to 5 | 1 to 2 |
Rate your program's weekly sets in GainsLog
GainsLog's program builder rates your program against these set ranges for every muscle.
FAQ
- Which tricep dumbbell exercises does GainsLog use in its programs?
- Dumbbell Skullcrusher and Seated Dumbbell Overhead Extension. The app uses these tricep dumbbell exercises in its ready-made programs or workout templates, or suggests them in the program builder.
- How many sets of tricep exercises should I do a week?
- GainsLog's program builder rates a program against 5 to 12 working sets a week for your triceps at a balanced priority on the default profile, and 10 to 15 when the muscle is a focus. The builder recommends no more than 5 in one workout. Sets with dumbbells, machines, cables and barbells all count toward the same total. On the female profile the balanced range is 2 to 12.
- Which tricep dumbbell exercises are compound?
- None. The GainsLog library tags all 5 as isolation exercises.