10 Minutes Tricep Dumbbell Exercise for Strong And Toned Arms

10 Minutes Tricep Dumbbell Exercise for Strong And Toned Arms

Do you crave solid and toned arms every time you see yourself in the mirror? 

While this is a normal desire of any gym enthusiast like you, it’s pretty hard to achieve this goal with a hindrance like a painful soreness after every workout. 

With a slow muscle recovery rate, who would want to hit the gym every day? And eventually, who would achieve their toned arm goals? Well, you can, thanks to this solution we have for you. 

Keep reading as we teach you a 10-minute dumbbell exercise for toned triceps. Moreover, we have the best percussion massage gun recommendations to make sure you recover pretty fast after every session and continue with fulfilling the dream of perfectly toned arms. 

The Importance of Tricep Muscles

To achieve toned and strong arms, a majority of people focus on exercises that build their biceps. While that’s completely okay and acceptable, your triceps are just as important and worthy of your attention.  

The triceps start from your shoulders and end on the elbow joint for those who do not know. While they do not cover as much area as your biceps, the triceps are among the best-supporting muscles that join your arms with the upper body. 

In a nutshell, strong triceps representstrengthening stability in the upper section of your body. 

Strong triceps are way more important for your health than just boosting your confidence or giving you a gorgeous body. 

For instance, these muscles improve your motion and help you carry out everyday activities. When you pull, push or lift, these tiny muscles work and move behind the scenes to get everything done.

Moreover, toned arms and triceps prevent injuries and help establish a good posture. 

So now that you know how hard-working your triceps are, it's about time you appreciate their efforts and give them more importance than ever.   

Tricep Exercises- Rules And Tips

Do you come across YouTube videos on exercises to establish upper body strength? While there are many forms of tricep exercises, and each expert would tell you a different one, not all generate effective results. Moreover, it’s not as easy to move your triceps as it may look on the screen.  

All muscles have slow-twitch and fast-twitch fibers. While slow-twitch fibers recover quickly and are great for endurance exercises, fast-twitch muscle fibers don’t take long to exhaust. As a result, these muscle fibers generate short-term force and power. 

Unfortunately, triceps have more fast-twitch fibers than slow-twitch ones. Therefore, you can’t exert so much force on these muscles. If you do, you may end up feeling tired way before your expectations. 

When planning a workout for triceps, make sure you only go for lower-rep ranges. Do not repeat an exercise more than eight times. Also, choose heavier weights to make up for the lower number of repetitions. 

With triceps, the key lies with the quality of reps rather than their quantity. If you get tired quickly, you can simultaneously shift to some bicep exercises to prevent continuous exertion. 

Now that you know your toned triceps are not as easy to gain as they may look on your mobile screens, prepare yourself mentally to kick those arm muscles back into action. Continue reading to enlighten yourself with a 10 minutes effective dumbbell exercise for toned arms and triceps.

10 Minutes Dumbbell Workout for Strong Arms And Triceps

Before you start, here are a few things you should know. There are two kinds of dumbbells, adjustable and fixed-weight. 

If you are working out in your home, an adjustable dumbbell will help you remove and add weights according to your requirement. However, if you are in a gym, you will probably work out with a fixed dumbbell available in different weights. For the workout routine mentioned below, use a dumbbell between eight to ten pounds.

Moreover, this 10 minutes workout routine consists of exercises that you can do according to your ease. However, if you want to achieve faster and better results, follow the eight rep rule for every movement. 

So, are you ready to feel the burn? Let this workout commence. 

Exercise 1- Overheads Tricep Extensions

Tricep Extensions is an effective exercise to focus on only your triceps. It is a single-joint workout that you can do within two minutes. However, to enjoy all the benefits, make sure the pace is slow and in your control. 

Steps to Follow:

  1. Take two dumbbells and hold them in your hands. 
  2. Stand with your feet placed at a hip distance.
  3. Now once settled, raise your arms above your head. 
  4. Move them near to your head and gradually bend your elbows.
  5. This movement will help lower down the dumbbells on the back of your head and create a 90 degrees angle with your arms. 
  6. Repeat this exercise eight times, and you will finish within two minutes. However, you can increase the quantity if you think your triceps aren’t tired.  
  7. Make sure your elbows are pointing forward rather than diverting towards the sides. 

Exercise 2- Triceps Kickbacks


If you want to tone the back of your upper body arms, this movement may produce effective results. However, with this exercise, you need to be very careful about the position of your legs and arms. A slight mistake may lead to a more significant mishap.  

Steps to Follow:

  1. Stand with you both your feet at a hip distance apart. 
  2. Make sure your knees and slightly bent and your hips are protruding out. 
  3. Equip both your hands with a dumbbell and position your elbows at 90 degrees.
  4. Use your triceps to stretch your arms behind the hips.
  5. Your extended arms should be in parallel to the torso.
  6. Repeat this movement eight times. However, if you can extend the duration, do it but without getting tired. 

Exercise 3-Standing Triceps Extension

While this exercise might feel pretty simple, it can exhaust your triceps faster than any of the movements above. So to avoid that, do it slowly and use lighter dumbbells. 

Steps to Follow:

  1. Stand with both your feet at least a hip distance apart. 
  2. With two dumbbells in both your hands, stretch your arm towards your front. 
  3. Squeeze your triceps and bend your elbows to bring the dumbbells towards your face. 
  4. Once done, extend the arms again and repeat. 
  5. Remember to do this movement slowly and take your time. 

Exercise 4-Skull Crushers

Don’t let the name scare you. This exercise won’t crush your skull but will strengthen every tricep muscle in your body. 

Steps to Follow:

  1. Spread a yoga mat on the floor and lie down flat. 
  2. Make sure your back is in contact with the mat’s surface.
  3. As you settle down, bend your knees.
  4. Now with a dumbbell in every hand, extend your arms towards the ceiling.
  5. As you extend, keep your arms extremely straight, and don’t bend your elbows.
  6. Now slowly move your elbows and bring the dumbbells towards the sides of your head.
  7. You may find the last step tricky. To avoid any accidents, make sure your hands have a firm grip and a slower pace than usual. 

Exercise 5-Close-Grip Dumbbell Press

Dumbbell Press is similar to the above when it comes to the position of the body. However, the movement does vary.

Steps to Follow:

  1. Lie flat on the floor as you did in skull crushers.
  2. Similarly, position your legs as well.
  3. Hold a dumbbell in an easy hand and extend your arms towards the ceiling.
  4. However, instead of bringing the arms back towards the head, bring them down towards the chest. 
  5. Keep control of your arms as you move them up and down. 

All the above movements done together for least eight times take about 10 minutes to finish. However, if you feel you can safely extend the time duration, definitely do for your good. 

What Happens After You Are Done?

As a regular gym-goer or even a first-time fitness enthusiast, you may know the aftereffects of exercise. Sore muscles, muscle pain, and low energy are a few of them. While these side effects are common, they may hinder a smooth exercise cycle if not treated with time. 

As discussed earlier, triceps have more fast-twitch fibers than slow ones. It means that the mentioned 10-minutes workout may lead to extreme soreness and tiredness. So what should you do to make sure you feel fresh after a good session rather than exhausted and moody? 

Percussion Therapy

Percussion therapy is one of the best techniques to accelerate the muscle recovery process and boost blood circulation to prevent soreness. This therapy is great to deal with extreme muscle tiredness after a tricep workout. 

Moreover, it helps to enable a pain relief process by penetrating rapid strokes into the tissues of your muscles. 

To carry out percussion therapy after a workout, you need nothing else but a best percussion massage gun. A massage gun is a tool that runs on a motor and penetrates into your muscles to provide ultimate pain relief. 

The best percussion massage gun compresses, rubs, and jiggles different tissues to increase blood circulation. In simple words, it works similarly to a massage therapist. However, unlike a therapist, you can carry and use it anywhere you want.

The Best Percussion Massage Gun 

Thanks to aggressive marketing, celebrity endorsements, and advanced technology, there are several massage guns available in the market today. However, there are very few who deliver desired results. Here are our three top picks. 

ExoGun DreamPro 

ExoGun DreamPro is an overall best percussion massage gun. It is because it treats your body rightly and initiates a relaxing recovery process after an exercise. 

ExoGun DreamPro helps reduce inflammation and improve blood flow. Moreover, it delays the muscle soreness process after a vigorous workout. With just a few strokes, your body feels relaxed and pumped up for another intense session. 

FITINDEX Powerful Massage Gun

It is another excellent massage gun that comes with speed adjustments for better use.

Moreover, with a portable case, you can easily carry it around anywhere you want. A FITINDEX massage gun helps with the muscle repair process and ease joint pains.

FLYBY Massage Gun

A lightweight and portable massage gun, this one is an excellent option for women trainers. 

It has a motor that produces low noise and a long-lasting battery. Moreover, you can customize your massage therapy by changing the attachments that come with this gun.

If you get any of the best percussion massage guns above, make sure you use it wisely. Please don't force the tool on your muscles but place the tip on your skin and let it do the job independently. Moreover, aim the massage gun for only two minutes on the bigger muscles and 30 seconds on the smaller ones. 

Also, avoid using the gun right after a workout. Let your muscles cool down a bit before you start jabbing them. 

Final Thoughts 

Tricep muscles are an essential part of your arms, and when they are toned, your arms look even more attractive. To achieve a solid upper arm body, follow the 10 minutes exercise mentioned above. With five simple movements, you can gain good muscle strength in a short time. 

However, after you finish the workout, don't forget to use the best percussion massage gun like the ExoGun DreamPro, to destress your muscles and improve blood circulation. 

Here’s wishing you a healthy and robust body.