If we told you that you could add size to your triceps without using cables, machines, or resistance bands—just dumbbells —would you believe us? Well, it’s possible, and it ultimately comes down to understanding the science of triceps training. Rather than working through ten different exercises or using a bunch of equipment to build bigger arms , you really only need two focused movements that complement each other by challenging the triceps in different positions.

The exercises are simple to perform and are likely familiar to anyone who’s spent time in the gym. Below, Jeff Cavaliere, MSPT, CSCS, of Athlean-X , shares his top two picks for building bigger triceps: the dumbbell overhead tricep extension and the tricep kickback. But remember, choosing the right exercises is only half the battle. Proper form, controlled reps, and using an appropriate weight for the move are essential to getting the most out of each exercise.…