Build bigger, stronger triceps at home with this 7-minute dumbbell workout

ActiveWorkoutsBuild bigger, stronger triceps at home with this 7-minute dumbbell workoutIf you want to fill out your t-shirt sleeves, turn your attention to the tricepsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

If you want to fill out your t-shirt sleeves, turn your attention to the triceps

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Shutterstock)

A man performing tricep dips on an exercise bench

(Image credit: Shutterstock)

Seen as your triceps make up two-thirds of your arm, if your goal is to get bigger guns then you need to give them some attention. This quick-fire tricep session simply requires apair of dumbbellsand is ideal for either doing as a standalone workout during those days you don’t have time for a full-blown gym sesh, or adding onto the end of achestorshoulder workout.

As time is of the essence, this workout takes the formation of a circuit. Circuit training is great for those days when you need to smash through a series of exercises in a short space of time.Studieshave shown that resistance circuit training can help build muscle lean muscle, due to the ongoing tension your muscles are under, as well as burn fat. However, the short rest periods will also cause your heart rate to rise, so you’ve got a bit of a cardio workout in there too, which is ideal if you’ve been sat at a desk all day.

7-minute tricep workout

(Image credit: Centr)

Centr fitness trainer Ingrid Clay

(Image credit: Centr)

This workout is part of theCentr’s new ‘28 Days of Armsprogramme, which consists of quick-fire strength workouts that can slide seamlessly into your everyday routine. It’s split into three different circuits, and you’ll perform each exercise for 35 seconds, rest for 10 seconds, and then rest for 20 seconds between each circuit. As tempting as it may be to opt for heavy dumbbells, we suggest opting for light to medium weights instead. The short rest periods are going to test your muscle endurance, anything too heavy and you’ll blow out before you begin! Here’s your workout:

Circuit 1

Circuit 2

Circuit 3

Now that you’ve worked your triceps, don’t forget to work the biceps too for overall dimension. Thisquick-fire workoutis perfect for adding to the end of your tricep workout as it’ll blow up your biceps in just five minutes. Alternatively, if you fancy doing a complete push session, here’s a15-minute chest and shoulder workoutthat you do straight after.

Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts

Today’s best dummbell dealsBowflex SelectTech 552$369.99$349ViewSee all pricesBowflex SelectTech 552i$275$199ViewSee all pricesPowerBlock Sport 24$199.99ViewSee all pricesPowerBlock Sports 5.0 Dumbbells$221.99$169ViewSee all pricesNordicTrack Select-A-Weight Dumbbell Set$399.99ViewSee all pricesWe check over 250 million products every day for the best prices

Today’s best dummbell deals

Bowflex SelectTech 552$369.99$349ViewSee all pricesBowflex SelectTech 552i$275$199ViewSee all pricesPowerBlock Sport 24$199.99ViewSee all pricesPowerBlock Sports 5.0 Dumbbells$221.99$169ViewSee all pricesNordicTrack Select-A-Weight Dumbbell Set$399.99ViewSee all prices

Bowflex SelectTech 552$369.99$349ViewSee all prices

Bowflex SelectTech 552…

Bowflex SelectTech 552

Amazon

$369.99$349View

$369.99$349

$349

See all prices

Bowflex SelectTech 552i$275$199ViewSee all prices

BowFlex SelectTech 552…

Bowflex SelectTech 552i

Amazon

$275$199View

$275$199

$199

See all prices

PowerBlock Sport 24$199.99ViewSee all prices

PowerBlock Sport 24 Pair

PowerBlock Sport 24

DICK’S Sporting Goods

$199.99View

$199.99

See all prices

PowerBlock Sports 5.0 Dumbbells$221.99$169ViewSee all prices

PowerBlock Elite Exp…

PowerBlock Sports 5.0 Dumbbells

Walmart

$221.99$169View

$221.99$169

$169

See all prices

NordicTrack Select-A-Weight Dumbbell Set$399.99ViewSee all prices

NordicTrack 55 lb…

NordicTrack Select-A-Weight Dumbbell Set

Amazon

$399.99View

$399.99

See all prices

We check over 250 million products every day for the best prices

Sky Stream remote

Sky Stream gets a great new trick that unlocks long hidden potentialA Sky Stream puck update gives you a host of new channels

A Sky Stream puck update gives you a host of new channels

Limited Edition Chromeo cassette player from We Are Rewind

If you ever needed proof that cassette players are back, this is itWe Are Rewind has made a portable tape deck so retro it should appear from nowhere in a DeLorean

We Are Rewind has made a portable tape deck so retro it should appear from nowhere in a DeLorean

7-minute tricep workout#

Sign up to the T3 newsletter for smarter living straight to your inbox#

7-minute tricep workout

Sign up to the T3 newsletter for smarter living straight to your inbox