If you’re stuck at home with only a set of dumbbells, that doesn’t mean you can’t get a great workout in! This shoulder triceps workout for females can be done with just a set of dumbbells and will leave you feeling strong and sexy. So what are you waiting for? Let’s get started!
Which all Muscles do Work in a Shoulder Triceps Workout
In any triceps workout, all three heads of the muscle are worked to some degree. However, depending on the exercises and angles used, you can emphasize one head more than the others.
Anatomy Of The Triceps
The triceps brachii is made up of three sections, or heads: the medial, lateral, and long head. The long head makes up the majority of the muscle mass and is responsible for the most visible “hump” in the middle of the upper arm. The lateral head sits on the outside of the arm and gives it that nice “tear-drop” shape. The medial head is located on the inside of the arm and is often neglected in many triceps exercises.
All three heads work together to extend (straighten) your elbow joint. However, they each have their own specific functions and lines of pull:
The long head:
originates from above the shoulder joint and inserts into the olecranon process (the bony point at the back of your elbow). This gives it a horizontal line of pull when your arm is by your side. Because of this, exercises that involve bringing your arm behind your body (like overhead extensions) will place a greater emphasis on this head.
The lateral head:
originates from below your shoulder joint and inserts into the top half of your ulna (one of two bones in your lower arm). This gives it a
The benefits of working out your shoulder and triceps
Working out your shoulder and triceps has many benefits. For starters, it helps to tone and build muscle in these areas. Additionally, it can help improve your posture and alleviate pain in the shoulders and neck area. Furthermore, regular exercise of the shoulder and triceps can help prevent injuries to these joints.
The best exercises to target your shoulder and triceps
1. Overhead dumbbell press –
This exercise is great for targeting your shoulder and triceps muscles. Start by sitting on a bench with a dumbbell in each hand. Press the weights overhead, then lower them back to the starting position.
2. Lateral raise –
This exercise is perfect for targeting your shoulder muscles. Start by standing with a dumbbell in each hand, then raise your arms out to the sides until they’re parallel with the ground. Lower them back down to the starting position and repeat.
3. Triceps extension –
This exercise is ideal for targeting your triceps muscles. Start by sitting on a bench with a dumbbell in one hand, then extend your arm straight up overhead. Lower the weight back down to the starting position and repeat.
4. Shoulder press –
This exercise is great for targeting both your shoulders and your triceps muscles. Start by standing with a dumbbell in each hand, then press them overhead until your arms are straight. Lower back down to the starting position and repeat
5. Reverse Snow Angel
Start by lying on your back with a dumbbell in each hand, palms facing down.
Press the dumbbells straight up, then lower them back down to the starting position.
Now, instead of simply reversing the motion and going back to the starting position, continue moving the weights up and over your head until your arms are fully extended.
Once your arms are extended, lower the weights back down to the starting position.
6. Inverted Pushup
1. Start in a plank position with your hands on the dumbbells.
2. Lower your chest toward the floor, keeping your elbows close to your sides.
3. Push back up to the starting position.
4. Repeat for reps.
7. Tabletop Lift
Start seated with legs bent, feet flat on the floor, and arms straight and behind body, palms pressed into mat with fingertips facing glutes and just a few inches behind them. Lift hips until thighs are parallel to the ceiling. Pause at the top, then lower back down. That’s one rep. Complete 10 reps.
Sit & bend your legs
flat your feet on the floor and straight arms behind your body
If you don’t have access to a lot of equipment, or if you’re short on time, this shoulder and triceps workout using only dumbbells is for you. It hits all the major muscle groups in your shoulders and arms, and can be done in under 30 minutes.
For this workout, you will need a pair of dumbbells. If you don’t have access to dumbbells, you can use water bottles or other objects that are similar in weight.
Start by doing a warm-up such as light jogging or jumping jacks for 5 minutes to get your heart rate up and muscles warmed up.
Then, do the following exercises:
1. Dumbbell overhead press – 3 sets of 10-12 reps
2. Front raise – 3 sets of 10-12 reps
3. Lateral raise – 3 sets of 10-12 reps
4. Bent over row – 3 sets of 10-12 reps
5. Triceps kickback – 3 sets of 10-12 reps
6. Triceps extension – 3 sets of 10-12 reps
7. Bicep curl – 3 sets of 10-12 reps
4. Front Raise with dumbells
Start by holding a dumbbell in each hand with your palms facing your thighs.
Keeping your core engaged, raise the dumbbells in front of you to shoulder height, maintaining a slight bend in your elbow.
Slowly lower the dumbbells back to the starting position.
5. Bent-Over Rear Delt Fly
In a standing position, hold one dumbbell in each hand with your feet shoulder-width apart.
Bend at the hips and lower your torso until it’s nearly parallel to the floor, keeping your lower back in its natural arch.
Allow your arms to hang straight down from your shoulders, then raise the dumbbells out to the sides until your upper arms are in line with your body.
Pause for a count of two, then slowly lower the dumbbells back to the starting position.
6. Overhead Pull-Apart
Performing the overhead pull-apart with dumbbells is a great way to work your shoulders and triceps at the same time. Start by holding a dumbbell in each hand, with your arms extended straight overhead. From here, pull the dumbbells apart, keeping your arms straight, until you feel a stretch in your shoulders and triceps. Return to the starting position and repeat for 8-10 repetitions.
7. Bosu Ball Shoulder Taps
Bosu ball shoulder taps are a great way to work your shoulders and triceps at the same time. To do this exercise, you will need a Bosu ball and two dumbbells.
Start by standing on the Bosu ball with your feet shoulder-width apart. Pick up the dumbbells and hold them at shoulder level with your palms facing each other.
Tap the dumbbell in your right hand to the left side of the Bosu ball, then quickly tap it back to the right side. Tap the dumbbell in your left hand to the right side of the Bosu ball, then quickly tap it back to the left side. Continue alternating sides for 30 seconds.
8. Bear Plank Shoulder Tap
8. Bear Plank Shoulder Tap
1) Start in a bear plank position with your feet about hip-width apart and your hands placed directly under your shoulders.
2) Keeping your core engaged, lift your right hand off the ground and tap your left shoulder.
3) Lower your right hand back to the starting position and repeat on the other side.
4) Continue alternating sides for 20 total reps.
9. Tricep dips
Start by sitting on the edge of a sturdy chair with your hands gripping the edge of the seat, palms facing down. Your feet should be shoulder-width apart and flat on the floor.
Slowly lift your butt off the chair and move forward until your thighs are parallel to the floor and your torso is at a 45-degree angle to the ground. This is your starting position.
Keeping your core engaged, bend your elbows and lower your body toward the floor until your triceps are parallel with it. Be sure to keep your elbows close to your sides throughout the movement.
Once you reach the bottom of the dip, press through your palms to return to the starting position. That’s one rep. Complete 3 sets of 12 reps each.
10. Tricep extensions with dumbbell
To perform a tricep extension with a dumbbell, start by holding a dumbbell in each hand and sitting on a bench. Place your feet firmly on the ground and brace your core. From here, extend your arms straight overhead, keeping your elbows close to your ears. From this position, slowly lower the dumbbell behind your head until your elbows are in line with your shoulders. Reverse the motion and press the dumbbells back up to the starting position. Repeat for desired reps.
Tips for optimizing your workout
1. Incorporate a shoulder and triceps workout into your routine at least twice a week.
2. Use heavier weights and fewer repetitions to build muscle.
3. Add in some plyometric exercises to your routine to help with power and explosiveness.
4. Make sure to warm up properly before starting your shoulder triceps workout .
5. focus on form and technique rather than just going through the motions.
The shoulder triceps workout for females with only dumbells is an excellent way to tone and strengthen the muscles in your shoulders and arms. This workout can be done at home with a set of dumbbells, or at the gym. Either way, you will see results in no time. Be sure to warm up before starting this workout, and to listen to your body throughout so that you do not overdo it.