This is the strongest elbow extensor but only comes into play when resistance is present. Like the medial head, the lateral head's only role is in elbow extension. Superficial to the medial head, the lateral head originates on a narrow ridge on the posterior surface of the humerus. This head is the primary elbow extensor when there is no resistance through all ranges of motion and is the only head that can contract independently. The medial head is the deepest lying of the three, with a broad and long origin on the posterior surface of the humerus (upper arm bone). They really make the upper arm look impressive if well-developed.Īll three heads of the triceps insert at the Olecranon of the Ulna - a projection on the bony part of the elbow. Situated on the back of the arm and making up around 2/3 of upper arm muscle. FAQs about using dumbbells for triceps trainingĪs the name suggest, the triceps have 3 heads.Important training variables to consider.7 best triceps exercises with dumbbells.In this article, I’ll explain why dumbbells are such a great tool and give you 7 of the best dumbbell exercises that both my clients and I have used to develop big, well-balanced and defined triceps. Dumbbells provide a unique freedom of movement that can save your joints and make you big gains. Seasoned bodybuilders know this and use the same tactics and dumbbell triceps exercises too. If you want thick, strong, horseshoe triceps like a powerlifter, then you have to incorporate dumbbells into your triceps training. This is due to an ideal combination of heavy pressing and targeted accessory work the latter typically involving dumbbells. The typical powerlifter has exceptional triceps size. Rather than wasting your time doing endless sets of cable pressdowns, you’d be better served taking a look at a powerlifters training. That’s why the average lifter lacks size on the back of their arms. While pressdowns are popular they aren’t very effective at packing size onto your triceps. When it comes to triceps training, most gym goers limit themselves to a few sets of cable pressdowns.
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