10 Minute Tricep Workout at Home with Dumbbells & Bodyweight

🔥 30 DAY SUMMER SHRED: THE AFTERBURN 🔥

Today we're focusing on building and toning your triceps right from the comfort of your home. No need for heavy gym equipment or expensive memberships. All you need is a pair of light dumbbells and medium dumbbells and the will to push through!

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Follow along and I'll guide you through a series of push-ups and targeted dumbbell exercises designed to work every part of your triceps, and it only takes 10 minutes! See below for the exercise list on timing.

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FREE HOME WORKOUT PROGRAMS

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WORKOUT DETAILS
⏱️ Duration: 10 Minutes
🏋️ Equipment: Two sets of dumbbells (light & medium - I'm using 20 lb / 9 kg & 15 lb / 7 kg dumbbells) and your mat.
⏱️ Intervals: You'll perform the push up exercises for 20 seconds, followed by 30 seconds of rest. For the dumbbell exercises, you'll work for 30 seconds followed by 20 seconds of rest. Follow the on-screen prompts.

Exercises for this 10 minute tricep workout with dumbbells and bodyweight:
00:00 Get Ready!
02:20 Cobra Push Ups
01:10 Tricep Kickbacks
02:00 Overhead Extensions
02:50 Tricep Push Ups
03:40 Tate Press
04:30 Skull Crushers
05:20 Skull Crusher Push Ups
06:10 Single Arm Tricep Extensions R
07:00 Single Arm Tricep Extensions L
07:50 Diamond Push Ups
08:40 Tricep Hammer Press
09:30 Tricep Reverse Grip Press
10:20 Close Grip DB Push Ups

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Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

[srtb]

Exactly what I needed. What a workout! Unlike others on youtube, no talking, just straight to the point! I don't need to know the science behind the muscle, just need to feel the burn. And I really love how you demonstrate the next movement during the break! I got in as much reps as I could per exercise, but couldn't complete a single rep of the skull crusher push-ups! Have to keep working on that one! This will be in my schedule! You my friend are a beast! Thank you!

[RPZ]

I don't think I've ever subscribed to a channel so fast. Y'all's no bull**** videos are exactly what I've wanted. No time wasted and clear instructions without saying a word. Awesome!

[joederocco]

thanks for getting right to it and not wasting any time

[jimmytom]

Perfect timing that’s my workout for today

[ptjptj]

Perfect exercises I was looking for. Thanks mate.

[mariobernal]

Hell ya. My gym closed before I could finish triceps so I had to finish at home. This was perfect and harder than it looks.

[parasrehan]

I followed the compete steps as shown in video. A perfect workout to burn your triceps and feel pumped. Great workout video..!!

[norahnorah]

Just found his channel for abs workout 👏 and was super satisfied with the outcome, nice clean video no talking strong motivation thank you 🙏

[Lavendeer]

Tysm! My arms look so small compared to the rest of my body, and I realize it's my tris. I'm skinny, and my chest and back are great, but my tris just aren't there.

Godsend of a workout, brother 🙏

[susanne]

short and sweet perfect ideal combination between dumbbells and push ups 👍🙏👋❤

[PoirotFanGirl]

Love the short but effective workouts 🎉. Another one to add to my rotation, TY!!

[letsgetreal-sl]

This is a great 10 minute tricep workout I found today after following you for some time now. I love it and will come back to it often to tighten up those bat wings!!!!

[Himal_]

Thank you so much for this effective, short and sweet work out session brother! 🙌🏽

[delasosa]

First comment was 1 week ago from today just recovered and this work out gave my triceps a new purpose (to grow!). 💪🏼

[michaelmazza]

Nice that works the whole tricep and a range of excercises.

[Isabellad]

Love this short one .... thanks coach !

[madhupanwar]

Please make more 30 minutes no repeat workouts with weights. Love your those workouts

[monaalhalabi]

Tkuuu so much, DAN. Great intense triceps workout. Loved it

[paulwillson]

Hey, Alex. I was skeptical at first, but this one was great! Big sweat by the end. Keep 'em coming. 😂

[alphamixedcontent]

Never had such Hard Time Even two hours In Gym.... just Teared my Tricep and Ripped every Part Of My tricep. Pumped Like Hell