Best Tricep Workout Dumbbells for Men Over 40: Get Ripped Arms at Home

Best Tricep Workout Dumbbells for Men Over 40: Get Ripped Arms at Home

Welcome back brothers to Dad Bod 40, your home for becoming a strong, fit, and healthy man after 40. I am Joshua Van, your fitness companion and today we have an awesome tricep workout with dumbbells for you to try. I am passionate about fitness after 40, and these exercises will really help you build those arms. For men over 40 like us, maintaining muscle is key to feeling good, looking good, and performing our daily activities. Your triceps are a part of the larger group of muscles called your arm muscles and are a crucial component in building big and strong arms. With this muscle, you can perform everyday activities like pushing and pulling doors, and working up to building an arm that can do push-ups.

In this article, you will learn about a fun and effective tricep workout with dumbbells you can do at home or the gym. Regardless of whether you are a beginner or an experienced gym-goer, this workout will activate your triceps using only dumbbells. At Dad Bod 40, we always focus on helping you get real results. You know we base all of our recommendations on scientific research and other reliable sources. This post will teach you the best tricep workout with weights at home and start you on your way to getting the guns.

Key Takeaways

• Big Arms: Triceps are most of your arm size, crucial for looking strong as we fight muscle loss with age.

• Dumbbells Rule: They’re easy, joint-friendly, and great for a good tricep workout with dumbbells anywhere.

• All Levels: This plan has tricep workout with dumbbells for beginners and tougher moves for pros.

• Home-Friendly: Do these at home with little gear, whether it’s a standing tricep workout with dumbbells or tricep workout with dumbbells and bench.

• Daily Strength: Strong triceps make life easier, from carrying bags to rocking workouts.

Why a Tricep Workout with Dumbbells Rocks for Guys Over 40

Let’s be honest—hitting 40 and up comes with hurdles. Testosterone drops, recovery slows, and joints can grumble. But your triceps are a muscle group that can still grow and make you feel like a beast. Men’s Health says triceps are big for arm size and power moves like bench presses or overhead lifts. A solid tricep workout with just dumbbells builds not just looks but strength for real life, like carrying kids or moving furniture.

Dumbbells are perfect for us over-40 dudes. They’re easy to store, kind to joints, and let you work each arm to fix imbalances. Whether you’re in your living room or the gym, this tricep workout with weights at home is a winner. I put this together to be clear, fun, and full of tips so every rep counts.

The Best Tricep Workout with Dumbbells for Men Over 40

Try this badass tricep workout with dumbbells. It’ll train all three parts of the tricep (long, lateral and medial) to get arms that pop. You’ll do tricep workout with dumbbells standing, tricep workout with dumbbells and bench and tricep workout with dumbbells for beginners. Do this 2–3x a week and rest your arms 48 hours in between.

Warm-Up: Get Arms Ready

Before your tricep workout with just dumbbells, warm up to stay safe and perform strong. Spend 5–7 minutes on:

• Arm Circles: 30 seconds forward, 30 backward to loosen shoulders.

• Light Dumbbell Extensions: Use a light weight (5–10 lbs) for 15 slow reps to wake triceps.

• Dynamic Stretching: Gently stretch shoulders and triceps to get blood flowing.

The Workout

Do 3–4 sets of each move, 8–12 reps per set to grow muscle. Rest 60–90 seconds between sets. Pick a weight that challenges but keeps form tight. Let’s roll!

1. Overhead Dumbbell Tricep Extension (Standing Tricep Workout with Dumbbells)

WHAT IT HITS: Long head of triceps.

HOW TO DO IT:

• Stand up straight, feet shoulder-width apart, holding a dumbbell with both hands.
• Raise the dumbbell above your head, keeping your elbows near your ears.
• Lower the weight behind your head by bending your elbows.
• Push the weight back up and contract your triceps hard at the top.

WHY I LOVE IT: Stretches the triceps for maximum growth. Feels amazing in a tricep workout with dumbbells (standing).

BEGINNER TIP: Start light (10–15 lbs) in your tricep workout with dumbbells for beginners.

2. Dumbbell Skull Crusher (Tricep Workout with Dumbbells and Bench)

Hits: Long and lateral heads.
Instructions:

• Lie on bench, dumbbell in each hand, arms straight over chest.
• Bend elbows to lower weights toward forehead, upper arms still.
• Straighten arms back up, flexing triceps.
  Why I Love It: A classic move for tricep focus and arm strength in a good tricep workout with dumbbells.Pro Tip: Neutral grip (palms facing) hits lateral head more.

3. Close-Grip Dumbbell Press (Tricep Workout with Weights at Home)

What It Hits: The entirety of all three tricep heads.

How to Do It:

• Lay on bench or floor, one dumbbell in each hand at chest.
• Tuck elbows, press weights directly upward.
• Lower slowly until just shy of chest, press upward.
• Why I Love It: It allows one to build power, and is a great assist for push-ups.
• Home Hack: Bench not available? No problem! Lay on floor and do tricep workout with just dumbbells.

4. Dumbbell Kickback (Standing Tricep Workout with Dumbbells)

What It Hits: Lateral and medial heads.

How to Do It:

• Bend at hips, back straight, dumbbell in each hand.
• Bend elbows to 90 degrees, upper arms parallel to ground.
• Straighten arms back, squeeze triceps.
• Slowly return to start.
• Why I Love It: Carves definition, makes arms pop.
• Beginner Tip: Light weights (5–10 lbs) for form in tricep workout with dumbbells for beginners.

5. Single-Arm Overhead Extension (Tricep Workout for Dumbbells)

• What It Hits: Long head.

• How to Do It:

  1. Stand or sit, dumbbell in one hand.

  2. Lift weight overhead, elbow close to head.

  3. Lower dumbbell behind head, straighten arm up.

  4. Switch sides, repeat.

• Why I Love It: One arm at a time fixes imbalances, burns good.

• Home Hack: Sit for stability in tricep workout with weights at home.

Cool-Down: Stretch Out

Finish with 5 minutes of stretching to recover:

• Tricep Stretch: Pull one arm across body or overhead, hold 20–30 seconds per side.

• Shoulder Stretch: Cross one arm over chest, hold 20 seconds.

My Top Tips for Crushing Your Tricep Workout with Dumbbells

Here’s what I’ve learned from years of lifting to make your good tricep workout with dumbbells shine:

• Progress: Slowly add weight or reps to continue making progress.

• Form: Don’t swing. Slow, controlled reps are safer and more effective, especially for us over 40.

• Nutrition & Recovery: Consume 1.6-2.2 grams of protein per kg of body weight daily, and get 7-9 hours of sleep for proper recovery.

• Variation: Rotate exercises every 4-6 weeks to keep tricep workout for dumbbells interesting.

• Equipment: Adjustable dumbbells are convenient for easily changing weights when tricep workout with weights at home.

Why This Post Will Go Big

I wrote this for you—guys over 40 who want real fitness advice. It’s packed with terms like tricep workout with dumbbells standing, tricep workout with dumbbells for beginners, and tricep workout with dumbbells and bench so you find it on Google. It’s made for us, with clear steps and a chill vibe. My experience and sources like Men’s Health and Gymshark Central back it up. Share with your crew, and it’ll spread fast!

FAQs About Tricep Workout with Dumbbells

1. Can I do a tricep workout with dumbbells daily?

No way, triceps need rest. Do 2–3 workouts a week, 48 hours apart to avoid injury.

2. What weight for tricep workout with dumbbells for beginners?

Try 5–15 lbs, based on strength. Pick a weight for 8–12 clean reps.

3. Need a bench for tricep workout with weights at home?

Bench helps for skull crushers, but floor works for tricep workout with just dumbbells.

4. When will I see results from good tricep workout with dumbbells?

With steady workouts, good food, expect strength in 4–6 weeks, muscle in 8–12 weeks.

5. Are standing tricep workouts with dumbbells as good as bench ones?

Yup! Standing moves like overhead extensions hit triceps hard, build real strength.

References

• Men’s Health. (2024). 9 Best Dumbbell Tricep Exercises To Maximise Your Arm Training. www.menshealth.com

• Men’s Health. (2023). 15 Triceps Exercises for Arm Workouts to Build Muscle Strength. www.menshealth.com

• Gymshark Central. (2024). The 6 BEST Exercises For Bigger Triceps. row.gymshark.com

• Men’s Journal. (2025). Searching for Dedicated Triceps Workouts? Try the 15 Best Triceps Exercises of All Time. www.mensjournal.com