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How to pump big triceps
Last reviewed: 04.07.2025
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To build strong arms, you'll need to make a few adjustments to your exercise routine. Change up your dumbbell exercises: Try changing your wrist position when doing lying dumbbell triceps extensions. This will put more work into the long head, the largest and most visible part of the triceps.
Take 10-15 pound dumbbells and lie on your back on a bench. Hold the dumbbells overhead, arms straight, palms facing each other. Without moving your upper arms, bend your elbows and lower the dumbbells toward your shoulders. As the dumbbells approach your temples, squeeze your thumb and index finger, but loosen the rest of your fingers, allowing the dumbbells to tip almost perpendicular to the floor.
Continue the downward movement until the dumbbells are at your ears.
Hold this position, then lift the dumbbells back to the starting position, tighten your grip and tense your arms.
Bonus: After completing a set of 10 reps, perform another identical set without a break, but add the following variation: Grab the dumbbells with an overhand grip. As you lower the dumbbells, bend your wrists back toward your head and let the dumbbells roll down to your fingertips. This movement works the lateral head of the triceps, the part of the muscle that sits near the elbow next to the long head. This exercise will give your triceps a “horseshoe” shape.