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10 Exercises for Horseshoe Triceps (Dumbbells Only)

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Rating: 4.5; Vote: 2

10 of the BEST dumbbell exercises to get bigger HORSESHOE TRICEPS. Your tricep has three different heads; a long head, medial head, and lateral head. By building up all three heads you can get big defined arms in no time. With a pair of dumbbells, you can do these exercises anywhere. Developed triceps will form a horseshoe-shaped muscle around the back of your arm that's actually made up of three different muscle heads that all meet at the elbow, but each head has it's own origin attachment point around the back of the arm or the shoulder blade. These include the lateral head, medial head, and long head. Any time you extend your elbow your tricep is activated, which makes it very easy and beneficial to build up your tricep with just a pair of dumbbells. Really that's all you need for this muscle that makes up the majority of your arms size. So today I want to go over the best dumbbell exercises that you can do anywhere to get really nice triceps. And I always like to start with a new exercise that isn't as well known, So we're starting with prone tricep kickbacks. Now even though this exercise isn't well known it's one of the best exercises you can do for your triceps and it will feel different than regular kickbacks. So to begin lay down face first on a flat bench with two dumbbells at your sides. You want to be high up on the bench so that your face is above the edge. Then grab the two dumbbells and row your elbows straight back so that the back of your upper arm is pretty much parallel to the bench. Then while keeping your upper arms fixed in that position, extend your elbows until they're almost fully locked out. Then slowly lower the dumbbells back down until your arms are bent at about a 90-degree angle and then extend out again. Next, let's move on to tate press. For this one, you'll need two dumbbells and you'll begin by taking a seat on the bench with the dumbbells on your knees. then lay back and bring the dumbbells up over your chest with your arms extended like you're about to do dumbbell presses. From there you're just going to bend your elbow and lower the dumbbell towards your sternum. Your elbow will be flared out towards your sides as you do this. Then extend back up to the starting position and repeat for reps. This will work your tricep differently than regular skull crushers and the tate press is also a very effective exercise to hit all three heads of the triceps. Next, we have a variation for hex presses. With regular hex presses you would lay on a flat bench and lower the dumbbells more towards the bottom of your sternum, but to concentrate more on the triceps you can try aiming a little higher than that. So grab two dumbbells lay back on a bench and press them straight up over the line of your shoulders. Both dumbbells should be in a neutral position pressed against each other. Then bend your elbows and lower the dumbbells down aiming to bring your hands a little higher up your chest than regular hex presses. Now if this bothers your shoulders in any way then just aim lower towards the bottom of your sternum for Regular hex presses. They will also target your triceps just not quite as much. Either way, once you get to the bottom just press both dumbbells back up and repeat for reps. Another variation for skull crushers that is similar to the hex press variation is the JM Press. You're going to start by lying down on a flat bench with two dumbbells pressed straight up over the line of your shoulders. Once you're over that line you want to shift your arms down a bit so that your hands are slightly under the line of your shoulders. Both dumbbells should be in a neutral position and then just like skull crushers you'll bend your elbows and bring the dumbbells down except you'll be aiming lower towards your shoulders rather than above your head. Once you bring those dumbbells all the way down extend your arms back out and repeat for reps. Next, we're gonna do french tricep presses. Here you're going to take two dumbbells and take a seat on a bench that's upright. I'm demonstrating without back support but having a bench with your back supported will allow you to lift heavier weight which is beneficial for tricep growth. Either way, the exercise is done the same. You're going to raise both dumbbells straight above your head like you just completed an overhead
Date: 2021-12-26

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Comments and reviews: 8

Max
First exercise is garbo, the resistance curve is trash as you are barely working the tricep due to the angle of your arms on top of that overloading these types of exercises effectively is minimal. Also why even both doing a tate press insane angle your elbows are at putting tons of unnecessary pressure on the elbow joint and tendons. Its a chest press minus the chest part.
The rest are great and different enough from already excising compounds and other exercises except for those kick backs. Stay away from dumbbell kickbacks, waste of time.
reply

Lo
00: 00 - #00 - Intro
00: 43 - #01 - Prone Triceps Kickbacks
01: 26 - #02 - Tate Press
01: 59 - #03 - Hex Press
02: 49 - #04 - JM Press
03: 25 - #05 - French Triceps Presses
04: 11 - #06 - Overhead Triceps Extension
05: 26 - #07 - Incline Skull Crushers
06: 04 - #08 - Close Grip Triceps Pushups (Dumbbells)
07: 03 - #09 - Seated Underhand Triceps Kickbacks
07: 47 - #10 - Floor Press
08: 45 - Recommendation on how to use exercises in list
08: 52 - Superset recommendation
09: 14 - Outro
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Elijah
I thought going behind ur head does the same as going infront of ur head but u risk tearing something going behind ur head I feel it in the same place when I do it infront of my face just a little weird having the weight in my face but it feels the same without feeling trapped like my arms r stuck
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MMAFighter38
At one point When I was doing tricep push downs, my elbows were on fire. I laid off push downs for a while till the inflammation went away.
Any suggestions as to what caused it?
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Kaiser
There is no exercise for horse Triceps.
It's all about genetic. There is one mate at my gym, who has the biggest, shredded & most developed Triceps without any special exercise.
reply

Virgil
Yo Max. FYI 46 pounds since September
I started at 286 almost 4 months later 240.
Ya know i couldn't imagine that our diets are very crucial.
Thank you
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Dan
I don't think you know what's what you cherry-pick your information. some exercises are so outdated they have very little Merit!
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Mr.
I m always looking for new triceps exercises. I can t do an any skull crushers or overhead extensions due to elbow problems.
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