Cable Tricep Extension – Although cable machines are incredibly versatile and a great piece of equipment, not every gym has one and your home gym may only have free weights. Cable overhead triceps extensions are great, but there are many other dumbbell-friendly ways to hit your triceps effectively at home; here are a few that we would recommend trying out!
Overhead Dumbbell Tricep Extension
This alternative can be done unilaterally or with both hands. Simply lift the dumbbell over your head and extend your elbow to engage your triceps. Your triceps should be fully stretched at the bottom of the movement. Make sure that your elbows are pointing towards the ceiling and to do controlled reps to get the most out of the movement.
Skull Crushers
Skull crushers are a great exercise to train the long head of your triceps, since it puts your triceps in a stretched position at the bottom. With an EZ bar, barbell, or dumbbells, you can lay down on a flat or incline bench and bring the bar down while keeping your elbows up, and then bring the bar back up.
Band Overhead Tricep Extension
Bands are a great and budget friendly option, especially for at-home workouts, since it creates constant tension when you perform the exercise properly. The more the band is stretched, the greater the resistance, so your triceps will be pushing the most at the top of the extension. All you need is a resistance band and somewhere to stabilize the band to perform this exercise.
Lying Single Arm Tricep Extension
Another great unilateral exercise for triceps, done by lying down on a bench holding a dumbbell in one hand, and using your other hand to stabilize your arm with the dumbbell just under the elbow. Lower the arm down without moving your elbow, and stop right before the dumbbell hits your chest. Proper form and technique is incredibly important, so be mindful of the weights you’re using and to perform controlled reps.
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