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10 Minute Dumbbell Tricep Workout At Home (GET TANK TOP READY) | LiveLeanTV

3,838 views · Published 29 May 2012 · 4:25 · Indexed 1 October 2026

Channel: Live Lean TV · 2012 · Sports

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On this episode of Live Lean TV, I had a viewer request for a 10 minute dumbbell tricep workout at home that tones your arms.
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OTHER AWESOME WORKOUT VIDEOS:
✔ 10 Minute Arms Workout With Dumbbells At Home (FITNESS MODEL SHOULDERS): https://www.youtube.com/watch?v=AAEPk2kyvfY
✔ Home Dumbbell Workout To Get Lean And Sexy [COMPLEX WORKOUT ROUTINE]: https://www.youtube.com/watch?v=ci5oGC3yi0g
✔ Best Biceps Workout For Mass Gain With Dumbbells (SURFING THE RACK): https://www.youtube.com/watch?v=lHb_C81MXXw

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Since tank top season is here, I put together this Get Tank Top Ready: dumbbell tricep circuit workout that can be completed in the comfort of your own home.

If you want to add lean tone to the back of your arms, this tricep circuit workout will help.

There is no such thing as spot reduction, which simply means you can’t just focus on losing body fat in one area, like the back of your arms.

The more muscle groups you work, the more body fat will come off from all areas of your body.

Here’s how this 10 tricep workout with dumbbells at home is structured:

Total time:
10 minutes.

Type of workout:
Circuit workout: complete one exercise after the other, moving quickly between exercises, without taking breaks.

Be sure to finish all the indicated reps before you move on to the next exercise.

Number of Circuits:
3-4 circuits.

A1. Dumbbell Tricep Push Up With Bottom Isometric Hold (a.k.a. Modified Close Grip Push Up)
Reps: 10 reps
Tempo: 2-2-1-0
Rest: 0 seconds (or as little as possible)

Coaching cues: When you move your hands closer together, it’ll accentuate the triceps more. I also want you to add an isometric hold at the bottom of the push up for two seconds, the press back up. This isometric hold will really hit your triceps even more. Make sure you’re also keeping your elbows tucked to your sides and pointing backwards. Follow these coaching cues to feel the contraction in your triceps. Beginners can complete the incline push up variation, or do this from your knees.

A2. Floor Lying Dumbbell Tricep Extension
Reps: 10 reps
Tempo: 3-0-1-0
Rest: 0 seconds (or as little as possible)

Coaching cues: With your arms extended over your chest, hold a pair of dumbbells with a palms facing in grip. Keeping your upper arms stationary and your elbows pointed, bend at the elbows while you slowly lower the dumbbells towards your forehead, for a 3 second count. Extend your arms to press the dumbbells back up to the starting position. Focus on the tempo of a 3 second lowering of the dumbbells, followed by a 1 second count to lift the dumbbells back up. Really pay attention to keeping your elbows pointed and in, with no movement from your upper arms. The only movement comes at the elbow joint. 

A3. Bench Dip
Reps: To failure
Tempo: 2-0-1-0
Rest: 30 seconds

Coaching cues: Once again, keep your arms close together, elbows pointed, then lower your body towards the floor, then press back up. If that’s too difficult, bend your knees and bring your feet closer. If you want to make it more difficult, complete the single leg bench dip.

That’s just one circuit. Take a 30 second break at the end of the circuit, then repeat 3 more times, for a total of 4 circuits.

After that you just completed this tricep workout with dumbbells at home to get tank top ready arms.

You can also add this dumbbell tricep workout to the end of your current workout program, which should consist of squats, lunges, deadlifts, and presses.

This tricep workout with dumbbells is designed to isolate, strengthen, and tone your triceps, not burn fat.

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