Grow Triceps with Dumbbells Only (Fully Explained)

[@DavisDiley]

Train with me on my app doing my actual weekly program | 7-Day Free Trial | $8.99/mo Go to📲 www.myliftfitness.com IMPORTANT INFO➡️ If you only have access to DB's I recommend trying to hammer the long head of your triceps with the PJR Pullover for 2-3 sets. Then, you can just perform one other exercise that hits the lateral and medial head nicely. A couple sets close to failure will do something like a JM press or Skull Crusher - or an overhead moment could work. Save this so you always have it.

[@Dingo_Dogma]

Just want to say Davis your content has made the difference in my workouts down 50 pounds and stronger than ever 💪🏻

[@109267r]

Geat video as always. Quick question, evertime I try to search for Excercises per Triceps head, I can never seem to find any true isolated Excercises, also emphasized by your percentages in the video, which never hit lower than like 20%. Do all 3 heads basically participate in every Triceps Excercise?

[@user-li3tt8dh2j]

What soundtrack do you use and what’s the soundtrack name

[@shellytanner]

If this is your best, I think I'll pass.

[@agaddi9193]

Maybe you need more Recover… You dont make Gains like this … Do HIT 3 Times a Week…Keep it simple. Thats it!

[@tommylikes4511]

😂 the dumbbell hit his head .

[@allurisiddarth1481]

XD

[@mistrjt9213]

Good thing he wasn’t doing the “skullcrusher” at that time!

[@MRKJ408]

Throw to the ceiling

[@Pjin2D]

Ouch!

[@ExclusiveGrant]

Literally why I don’t do exercises like these

[@tusharponkshe9736]

Wait bro I haven’t unlocked those muscles yet

[@leftyo9589]

do dips, then add weighted dips.

[@Iugeer]

you gotta pay for the dlc

[@HoliGallistur1023]

Well, it's a P2W

[@youtoobe556]

gotta grind a bit of XP 😂

[@Eclipse.300]

Just lvl up fr

[@khushisingh8014]

bro's editor >>>>>>>>>average movie editor

[@Jatin_kunwar]

Bro's editor>>> bollywood

[@frxnz_7065]

bro is the editor

[@Bigbroplays]

He is the editor

[@a_guy_in_the_internet]

HE IS the editor

[@ronbuchanan5432]

He's the editor, he told me this in one of his lives

[@johngregory4410]

I feel that shit! 59 and just started back working out after many years of being sedentary. To the young men on this thread if you're working out now don't ever stop. And to the older guys it's never to late to start or restart your journey

[@_JustARandomDude]

You okay, man? You hit your head on that last rep of pullover. Stay safe brother we still need you

[@Jatin_kunwar]

Yeah I noticed it 😂

[@Theedoek07]

That's why I dont like the exercise

[@oscarardon6197]

That's why I prefer this exercise with a slight incline. The difference in engagement feels negligible, just ain't worth the risk.

[@mehulyadav707]

​@@Theedoek07why do u eat there's a chance of choking to death

[@LukeNguyen174]

​@@mehulyadav707 that's a terrible analogy... There are much, much safer excercises to perform without the risk of an injury and still reap super benefits while there is only 1 way to swallow.

[@SwedishFitnessOfficial]

Dumbbell tricep training guide keeping you big as hell

[@aziz9479]

Nah man we have the same algorithm lmao I just saw your comment 4h ago on Dr. Mike’s short about posture you said: “Texting keeping you big as hell” Lmaoo😂

[@user-gh5zk3rz8r]

I saw it too lol

[@source6893]

Keeping your arms big as hell

[@user-yi9hz3or2t]

“This is an absolute waste of your time” killed me🤣

[@donjohnson7550]

A study of dr Brad Schoenfeld shows that overhead extensions do actually stimulate the long head of the triceps more than the other 2 heads. This study also shows that overhead exercises actually hit the three heads of the triceps, but it mainly stimulates the long head. Do your research people!

[@volumeboyman]

Jeff Nippard did a video recently and spoke on this.

[@GameN3rdz]

​@@volumeboymanyup

[@deus6950]

Isn't this video complety wrong

[@alexsigler299]

I have used this dudes workouts for a year and a half now, and with proper diet, I have gotten some insane results

[@azizmaatoug8535]

How much pound u’ve gained ?

[@alexsigler299]

@azizmaatoug8535 ive stayed about the same body weight because of diet, but with higher protein and lower carbs, ive dropped body fat % by about 5+

[@mohamedelgamal4564]

all is true except last point training triceps with overhead arm put long head at fully stretched position where it produces most contractile force so it targets long head the most

[@davidmiranda9227]

Thnx I was looking for this comment

[@barakokhovat6927]

Yea this video is very misleading, every muscle works better at a stretched position and only the long head is stretched in overhead arm position.

[@cumquat8320]

​@@barakokhovat6927 Not true

[@LukeNguyen174]

@@cumquat8320 care to elaborate on your opinion ?

[@Steve0thegreat]

I was about to say! He said overhead work doesn’t hit the long head, wrong!!! It most definitely works the long head and it’s actually one of if not the most efficient way to work the long head!

[@kylewattssurfing3266]

Cooooool!! ✌️😎✌️

[@atahanselekoglu_]

oh yea... i'm early to a staple triceps video for years to come on youtube

[@rextharp4776]

Been watching all your videos helped me a ton, thanks again!

[@not_david.308]

I’ve been trying to train the long head of my triceps for so long and nothing seems to work, thanks for the advice king💪👑

[@Sagar-zk3rj]

Thnak u for making workout more complicated

[@reimaxiusco4373]

Mendengar Dharma dengan hati yg kedalam Menilai diri sendiri lebih penting drpd menilai pembicara. IQ Intelligence EQ Emotional SQ Spiritual Beragama untuk mencari tujuan hidup ini. Banyak yg berpikir menjadi bahagia ketika semua orang menyenangkan diri kita. Lebih masuk akal diri kita berusaha untuk menyenangkan orang lain. Inilah cara mendapat kebahagiaan mejurut Dharma. Dengan menolong orang lain, kita menjadi orang yg paling berbahagia. Karena berkurangnya keserakahan, kebencian, dan keakuan dalam diri. Keakuan seperti rumah Tdak ada intinya, karena hanyalah pergabungan dari material2 seperti bata, cat, pasir, logam, dsb. Pekerjaan apa yg paling penting? - Semua pekerjaan yg bukan kejahatan dan dilakukan dengan sungguh2. Siapa orang yg paling berharga? - Orang lain, bukan diriku. Tujuan hidup apa yg paling mulia? - Membantu orang lain, bukan kepentingan diriku. Sabbe Satta Bhavantu Sukhitata. Semoga semua makhluk senantiasa berbahagia dan terbebas dari penderitaan. Sadhu Sadhu Sadhu.. 🙏🏻❤️ Terima kasih kepada *Bhante Sri Pannavaro Mahathera* atas Wejangan Dharma mengenai *Makna Kehidupan yang Sebenarnya* .👍🏻🇮🇩💯

[@CJ_Pharaoh]

Bro almost met Krishna throwing that dumbbell up to the ceiling...

[@shoishark]

Mythology 😂😂😂

[@Soilderspartan]

Yamraj*

[@mslissa5793]

So glad you popped up in my feed 😅

[@Hjvt278]

I freakin love this guy, I dont think ive ever learned so much in such little time. truely for the boys

[@Icy_Princess]

Everybody shitting on kickbacks man. I don't get it, kickbacks are ALL I've been doing for triceps, and my triceps are huge for a girl. They just work for me. 15 Kilos for 4x10.

[@eternius8860]

People shit on them cause if you're gonna do kickbacks you might as well do the cable version

[@FrancisCastiglione]

​@@eternius8860But i don't have a cable machine, so what do you suggest? Not everyone's lucky enough to be able to go to a gym.

[@eternius8860]

I don't have a cable either. That's why I don't do this exercise at all

[@danieldistrola2873]

​@@eternius8860 Thanks for letting us all know you DON'T know shit.

[@shellytanner]

Kickbacks rock. Everybody whines about the uneven resistance. No one exercise works a musc. perfectly otherwise we wouldn't need so many to fully work a muscle.

[@rafikchbaklo]

Im the like button for the background music with the epicness at the end of the reel.

[@austintorrence5400]

Back with another one 🔥

[@Bingoz78]

That dumbbell hit bros head

[@AK_The_Legend]

What an engaging video. You cracked the code

[@abcdefg-ox6mu]

Bro looks like that Hercules statue

[@4mikeyd]

Pullovers are Great for working the Long Head Triceps and Definitely great for the Lats.

[@Statergist]

Sir I would love it if you can make a tutorial on how to do bent-over rowing and with smith machine too please.

[@abductedbyademocrat]

ik this probably wont be seen, but ive read abt (and i do) db overhead extensions SPECIFICALLY for the long head and articles say they target it but you're saying that the more you raise your arm the less the long head is targeted. Does that mean ive sorta been wasting my time woth it? ive noticed my long head no where near as visible as my lateral head...

[@HoliGallistur1023]

Professional Work ✅

[@Performance-Chip]

Never shall we die

[@moreliagalarraga9212]

Lo adaptaré a mis rutinas ❤ muchísimas gracias

[@cardinkitio223]

Thank you bro.

[@ganeshk5077]

Amaze bro ♥️

[@Captain_Ahmed09]

Keep going brother ❤❤❤❤❤

[@Fahad0105]

That is bullshit the long head emphasis when your hand are above your head and the lateral and medial head emphasis when your hand are down like pushdowns dude love the emg data that we all know its show you just the contraction of the muscle but the studies say that the stretch is the deal not the contraction what I’m saying is yeah the long head contract more when your hand are down like pushdown but the stretch witch is the deal is on the lateral and medial head same on the overhead press the contraction is on the lateral and medial head but the stretch is on the long head that’s mean the overhead presses or extension will target the long head because the stretch will be greater on the long head and the pushdown dips and other will target the lateral and medial head (stretch is important not the contraction)

[@liamgane4]

I agree and there is lots of data that proves your point same with dr mike , milo and meno agrees. But davis is just copying paul carter tnf and jpg coaching that are saying it doesnt hit the long head over head.

[@Fahad0105]

@@liamgane4 Finally someone understand Don't judge a book by its title. People are impressed by Davis's editing, and this is true. The editing is amazing, but the information is inaccurate

[@davidjames4920]

I think this is an April fools video

[@leegane5881]

He posted this vid few days ago on his instagram so it isn't

[@TheCactuar124]

How could you possibly come to that conclusion?

[@ChaosBW]

If you are just discovering this guy's videos now subscribe, he's making the best content

[@mariomadyun1798]

Hell yea brother

[@muzzy2466]

Where can I listen to the whole song?

[@leegane5881]

Editor on point like always

[@khurramzafar]

He is the editor

[@leegane5881]

@@khurramzafar really didn't know that bro thanks.

[@kieronjohn6334]

Another way of looking at it is to train triceps and eat , this video does look good tho with the pretty shiny colours so thumbs up

[@mariaclaudiaferreira6077]

this is THE best

[@bungiecoocoo]

“Throw to the ceiling” My stupid ass hit my head with the weight.

[@VanjaBatarelo]

a lot of times i do add in kickbacks but i change it up a bit for more hypertrophy.Instead of doing kickbacks with dumbells i do them with the cables and keep my arm as tight as i can to my body,as if i put them more outwards i feel more on my lateral head.Then when it comes to setup,i bent over a lil bit,not fully but just a bit,pull my arm out to the side as far out as i possibly can and lock in.I dont use a lot of weight as i prefer doing more reps with isolation excersizes.Honestly there isnt for me a better excersize that targets the long head better than this.But skullcrushers now and then also work.

[@artymunoz5060]

Thanks Jake. I really loved you in end of watch

[@khurramzafar]

Bro's named Davis

[@Jatin_kunwar]

Informative video I like it

[@DylanFromAZ]

How can I avoid the dumbbell hitting my head?

[@philipbryan2685]

Hey counselor when is the content coming on 16 RDs?

[@johnamante.1c]

Y’all better do them cuz he always gave himself a concussion

[@maddox3223]

Bro is the most catabolic fitness influencer

[@porterhouse7260]

Excellence!

[@shubham5243]

I've been doing those dbll/ez bar JM presses for a long time now,saw in one of RIP John Meadows vid..

[@youbology6086]

Narrator 10/10 Bgm 7/10 Cinematography & background looks 9/10 Vfx 9.5/10 🎉 and now award goes to All the team members including that actor... In grey track pant😊

[@adityaraghav5351]

Shorts quality>>>>>video quality

[@rickduncan1129]

I affirm this message

[@karlotubo6941]

Thank you now I know why my long head isn't growing

[@ImmortalHappiness]

Thank you Tricep God

[@ayrtonsenna7626]

I have seen incredible results for lateral using the EZ bar for skull crushers maybe also try that. Thought I'd share my experience.

[@armamaeyan3880]

Saw you hit our head with the DB

[@matt281075]

Single db tricep extension for me are one of the best but too heavy and tennis elbow can play me up

[@louisrichardson4256]

Very informative but to say the pullover doesn't tag the lats is incorrect. It actually tags tris, lats, seratus & pecs to name a few. A myth is an exercise tags just one muscle, that's not physically possible. Keep up the great work and videos.

[@DavisDiley]

I’m saying this in the scope of triceps training - it actually doesn’t hit lats to a meaningful degree (key word - meaningful) the lats don’t have leverage until the arm is about at eye/forehead level (which is where the pullover loses almost all tension) it’s really a pec, triceps, and (I believe Teres Major) movement. But yeah I totally vibe with where you’re coming by from. I just can’t fully contextualize everything in these short vids. Gotta keep the info as concise as I can!

[@synth4tk]

Bro how you edit like that... Teach me

[@griff424]

i do first move on a incline bench its my favourite triceps move

[@oscarmaldonado1657]

❤ thanks I will do today 💪🏻💪🏻💪🏻👏

[@okashalive]

The GOAT never misses mane perfect explanations just all around great information listened to majority of your workouts and I got huge in a year I most definitely put in a lot of pain and effort in the gym but your guides did their job and guided me through it thanks a lot brother I will always remember you 🙏🏽❤️💪🏽📈

[@randylevillano4461]

Skull crushing tonight😈

[@deadlyumbreon]

Bro got a concussion mid video.

[@Paulsantana926]

Strong powerful

[@shahriarrobin2022]

I cannot use dumbbells correctly for triceps... Cables are my favorite

[@ThEgOAtTopg]

Best video ❤

[@xCallxMExJJx]

Love the dumbbell emphasis. Like 1% of the population has a whole bench set at home. I would

[@Ash_ManSae]

i looked like a wierdo in the gym after doing the 2nd excercices everybody laughs at me

[@user-li3tt8dh2j]

Soundtrack name plz?

[@berlyn1187]

I’d be leaving the gym with a friggen concussion

[@ryandavies6828]

I’ve only ever done the kickbacks that he states are a waste of time yet I’ve seen good progress.

[@DavisDiley]

If so, then you were likely in the beginner stage of training or had just begun training again after a serious layoff (significant de-training). Even so, I hope you were doing them with better form than I showed in the video - I was just swinging the weight (which I’m almost sure you were using better form) even so, glad kickbacks helped. If you see a plateau (which you will probably with the other double armed form) try single armed with a brief pause and slow negative 👍🏼 it’ll help break you though (also, do better exercises along with that) Hope this helps you in the future bro

[@ryandavies6828]

@@DavisDiley you couldn't be more right. I am only 10 months into serious training. I have definitely seen a decline in tricep development over the past few weeks probably due to poor form or due to impractical exercises. Thank you for making me acknowledge this. 💪

[@kateb5828]

Are these good for the "bingo wings"?!

[@klayzer9247]

Do dips that enough

[@gigacade]

Just do dips.

[@stevesoriano117]

PJR Pullover but pauses at 45 degrees burn like hell and then controlled negative

[@yourhistorybase279]

Bro is peak natty physique

[@nosi-dp8nw]

eric dier after joining bayern

[@harryv6752]

💯 🔥 🤘

[@froilanlansangan2]

💪👊💯 nice

[@alita8789]

🔥

[@swordiexd]

Bro took skullcrushers too literally...hope you're okay x

[@mohammaddalloul9891]

Video editor still lives with their parents

[@user-fc6bz6dv1q]

Your videos are great and informative 🔥 But i am little worried about your health coz you have been lean for a really long time i hope you are comfortable and healthy man ❤

[@DavisDiley]

Ha thanks bro. Yeah I’m pretty lean all the time now but I range from 10-14% bf so it’s not extreme by any means. I may try to get super lean once in my life (maybe 7-8%) we’ll see. But I ain’t gonna stay there and feel like death 💀

[@Bod_Abdi]

Holy triceps

[@Cleanlifters]

Jay cutler will tell this guy different

[@WismarColmenares]

Se dio con la mancuerna en la cabeza.

[@GYMJANKO]

Dumbbell loves head

[@omrajghosh]

APRIL FOOLS.

[@eldrinadem5317]

❤❤❤

[@darthenx2585]

Whats the difference between the pull over and the skull crushers?

[@drakenisLOST]

Long time no see ???

[@justinliebenberg2321]

Going to the gym is fun and all.. But I still can't stop stuffing mouth😔

[@REEFER666]

Anyone catch the dumbbell crack his head?😂

[@matinisbeat6783]

❤

[@marcelonogueira3676]

Peso em excesso acertou a própria cabeça com o alter 😅