The Top 5 Tricep Pushdown Dumbbell Alternative Exercises

Your triceps are essential for building strength and achieving a balanced upper body. 

These three-headed muscles of the arm play a critical role in elbow extension, pressing movements, and overall arm stability. 

Whether you’re pressing weight overhead or pushing yourself off the ground, strong triceps provide the foundation for functional strength and impressive performance in your fitness journey.

But what if you don’t have access to a cable machine for traditional tricep pushdowns? 

Or maybe you’re looking for new ways to challenge your triceps and maximize growth? 

Finding effective tricep pushdown dumbbell alternatives allows you to train efficiently using minimal equipment. 

Dumbbells, in particular, offer versatility and accessibility, making them a great way to strengthen your triceps at home or in the gym.

As a physical therapist and CrossFit coach, I’ve helped countless athletes improve their performance and muscle mass using effective tricep exercises like these.

This guide focuses on dumbbell-based exercises, showing you how to target the triceps muscle effectively. 

These alternative exercises are designed to help you build triceps strength while improving your overall upper body performance.

The Top 5 Dumbbell Alternatives to Tricep Pushdowns

When you’re looking for effective exercises to target your triceps but don’t have access to a cable machine, dumbbells provide an excellent alternative. 

These movements focus on the triceps muscle, improving strength, size, and functionality. 

Below are five of the best dumbbell exercises to substitute for tricep pushdowns, complete with how-to instructions and tips for proper form.

1. Dumbbell Skull Crushers

How to Perform:

1. Lie on a flat bench with a pair of dumbbells in hand. Hold them above your chest with your palms facing each other.
2. Keeping your elbows stationary, slowly lower the dumbbells toward your forehead, bending only at the elbow joint.
3. Stop just before the dumbbells reach your head, ensuring control throughout the movement.
4. Extend your arms back to the starting position, fully straightening your elbows without locking them out.

Key Tips:

• Keep your elbows tucked to minimize shoulder involvement and focus on the triceps.
• Use a lighter weight initially to master proper form and avoid straining your elbow joint.
• Maintain a steady tempo for better control and engagement of the triceps brachii.

2. Dumbbell Overhead Triceps Extensions

Single-Dumbbell Variation:

1. Hold one dumbbell with both hands, gripping it firmly under the weighted end.
2. Raise the dumbbell above your head, fully extending your arms while keeping your elbows close to your ears.
3. Lower the dumbbell behind your head in a controlled motion, bending only at the elbows.
4. Extend your arms back to the overhead position.

Dual-Dumbbell Variation:

1. Hold a dumbbell in each hand and extend your arms overhead, palms facing each other.
2. Lower the dumbbells behind your head simultaneously, maintaining control.
3. Return to the overhead position with a full range of motion.

Key Tips:

• Avoid flaring your elbows to ensure the long head of the triceps does most of the work.
• Keep your core engaged to prevent arching your lower back.
• Use lighter weight initially to perfect the movement before progressing to heavier weights.

3. Dumbbell Kickbacks

How to Perform:

1. Hold a dumbbell in each hand and bend forward at the hips, keeping your back flat and your knees slightly bent.
2. Bend your elbows to a 90-degree angle, keeping your upper arms close to your torso.
3. Extend your arms backward, straightening at the elbow joint while maintaining a stable torso.
4. Slowly return to the starting position.

Key Tips:

• Keep your shoulder blades pulled back to avoid rounding your shoulders.
• Use a lighter weight to maintain control and prevent swinging.
• Ensure your upper arms remain stationary throughout the movement.

4. Dumbbell Pullovers with Close Grip Press

How to Perform:

1. Lie on a flat bench, holding one dumbbell with both hands at one end.
2. Lower the dumbbell in a controlled arc behind your head, engaging the triceps and latissimus dorsi.
3. Bring the dumbbell back over your chest and immediately transition into a close grip press.
4. Press the dumbbell straight up, focusing on extending through the elbow joint.

Key Tips:

• Avoid lowering the dumbbell too far behind your head to protect your shoulder joint.
• Use a controlled tempo during the pullover to maximize engagement of the triceps muscle.
• Combine both movements seamlessly for a compound effect.

5. Close Grip Dumbbell Bench Press

How to Perform:

1. Lie on a flat bench with a dumbbell in each hand, palms facing each other.
2. Press the dumbbells above your chest with your arms fully extended.
3. Lower the dumbbells to your chest, keeping your elbows tucked close to your body.
4. Push the dumbbells back to the starting position, focusing on full extension at the elbows.

Key Tips:

• Use a moderate weight to maintain proper form and avoid overloading your shoulders.
• Keep your wrists aligned with your forearms to prevent strain on your wrist joints.
• Engage your triceps throughout the press to ensure they remain the primary muscle group.

Benefits:

The close grip dumbbell bench press is a great alternative because it blends isolation and compound movements, allowing you to target the triceps while also engaging supporting muscles like the chest and shoulders. 

This makes it an excellent addition to any workout routine.

Understanding the Triceps Brachii

Your triceps, or triceps brachii, are located on the back of your upper arms. 

This three-headed muscle consists of the long head, lateral head, and medial head, all of which contribute to elbow extension and pressing strength. 

Whether you’re locking out a bench press or extending your arms overhead, your triceps ensure power and stability.

Each head of the triceps plays a unique role in movement. 

The long head, the largest of the three, runs along your upper arm and attaches near your shoulder joint, providing both shoulder and elbow extension. 

The lateral head adds thickness to the outer region of your tricep, while the medial head supports stability during pressing exercises and ensures full extension at the elbow joint. 

Understanding this anatomy helps you focus on proper form and ensures balanced triceps development.

Benefits of Targeted Tricep Training

Focusing on tricep exercises isn’t just about aesthetics—though well-defined triceps are a hallmark of strong arms. 

Strengthening the triceps muscle improves your ability to press heavier weights in compound movements like the traditional bench press and overhead press. 

If you’re hitting sticking points in these lifts, developing strong triceps can make all the difference.

Beyond the gym, triceps training enhances functional strength, helping you perform daily tasks involving elbow extension, like pushing doors or lifting objects overhead. 

It also balances your upper body by complementing chest and shoulder development, ensuring symmetry and stability. 

Whether you’re new to fitness or refining your workout routine, building triceps strength is essential for progress.

Key Principles of Effective Tricep Training

To maximize your triceps workout, you need a smart training program tailored to your fitness level. 

Aim to train your triceps 1-2 times per week, incorporating a mix of isolation exercises like dumbbell skull crushers and compound movements such as the close-grip bench press. (1)

Varying your exercises ensures you target all three heads of the triceps for balanced development.

Progressive overload is a cornerstone of any effective exercise routine. 

Gradually increasing the weight or number of repetitions challenges your triceps, encouraging strength and size gains over time. 

However, lifting too much weight too soon can compromise proper form, so always prioritize control and full range of motion.

Remember, strong triceps aren’t just about the weights you lift but how you lift them. 

Focusing on proper form minimizes the risk of injury and ensures your triceps are doing the work—not your shoulders or chest. 

By following these principles, you’ll be well on your way to developing powerful, well-defined triceps.

Pro Tips for Maximizing Tricep Development

Building strong, well-defined triceps requires more than just performing the right exercises. 

To get the most out of your training, you’ll need to focus on proper technique, balanced programming, and effective progression strategies. 

Here are some pro tips to help you maximize your triceps development.

Choosing the Right Dumbbell Weight

Selecting the correct weight is crucial for building tricep strength without risking injury. 

Aim for a weight that allows you to complete 8-12 reps with proper form while still challenging your muscles by the last few reps. (2)

If you’re breezing through your sets, it’s time to increase the weight.

Progressive Loading Strategies:

To continually see results, gradually increase the weight as your strength improves. 

Start with lighter weight to ensure your form is flawless, then add small increments—such as 2.5 to 5 pounds—over time. 

Another method is to increase your repetitions or slow the tempo of each rep to enhance time under tension.

Balancing Isolation and Compound Movements

Effective tricep training requires balancing isolation and compound exercises to fully engage all three heads of the triceps brachii. 

Isolation exercises, like dumbbell kickbacks and skull crushers, target specific areas of the tricep, helping you achieve well-rounded development.

Compound Movements for Overall Growth:

Compound exercises, such as close grip dumbbell bench presses, engage multiple joints and muscle groups while focusing on the triceps. (3)

These movements help you build strength that translates into everyday functional tasks and improves overall upper body power. 

By combining both approaches, you’ll maximize your gains and create a balanced training program.

Common Mistakes to Avoid

1. Using Excessive Weight:
Lifting more than you can handle often leads to poor form, which shifts the load to other muscles or joints instead of your triceps. 

Focus on controlled, precise movements, and choose a weight you can lift without compromising your form.

2. Neglecting All Three Tricep Heads:
The triceps muscle consists of the long, lateral, and medial heads, and it’s essential to target all three for balanced development. 

Vary your exercises to include overhead extensions, presses, and kickbacks to engage each head effectively.

3. Skipping Warm-Ups and Cooldowns:
Failing to warm up properly can lead to joint strain and reduced mobility. 

Start with dynamic stretches or light sets of an exercise to prepare your triceps and shoulder joint for the workload. 

Finish your session with cooldown stretches to maintain flexibility and promote recovery.

Wrapping Up On Tricep Pushdown Dumbbell Alternatives

Having versatile dumbbell alternatives to tricep pushdowns opens up your training options, allowing you to develop strong, well-defined triceps even if you’re limited on equipment. 

By incorporating these exercises into your routine, you’ll enhance your triceps strength, improve overall arm aesthetics, and boost your functional fitness.

If you found this post helpful, consider subscribing to the free Bulletproof Training Program Newsletter to elevate your athletic performance entirely for free. 

As a newsletter subscriber, you’ll get free weekly training that can be done in your garage or in your CrossFit gym, as well as deep dives on training concepts like this, designed to help you train smarter and reach your goals faster. 

References: 

1. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 46(11), 1689–1697. https://doi.org/10.1007/s40279-016-0543-8 

2. Lopez, P., Radaelli, R., Taaffe, D. R., Newton, R. U., Galvão, D. A., Trajano, G. S., Teodoro, J. L., Kraemer, W. J., Häkkinen, K., & Pinto, R. S. (2021). Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis. Medicine and science in sports and exercise, 53(6), 1206–1216. https://doi.org/10.1249/MSS.0000000000002585 

3. Gentil, P., Soares, S., & Bottaro, M. (2015). Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian journal of sports medicine, 6(2), e24057. https://doi.org/10.5812/asjsm.24057