Best Dumbbell Tricep Exercises to Build Stronger Arms in 2025

You may be planning to build stronger and more defined arms in 2025. In order to achieve that goal, trying out tricep exercises is a crucial part of any arm workout. And for that, using dumbbells can offer excellent variety and intensity. 

In this article, we’ll dive into some of the best dumbbell tricep exercises that target every part of your triceps for maximum strength and muscle growth. Whether you’re a beginner or seasoned gym-goer, these exercises are guaranteed to help you level up your arm training routine. Therefore, we invite you to read on our article and discover how to make the most of your workouts and achieve your tricep goals!

Without further ado, let’s get started to explore the top 10 list…

Top 10 Dumbbell Tricep Exercises

Building stronger triceps not only enhances your arm strength and definition but also helps improve your overall upper body strength for various functional movements and exercises. Dumbbells are a great tool for targeting the triceps due to their versatility and the ability to work one arm at a time for balanced development. 

Here are the top dumbbell tricep exercises you can incorporate into your routine to achieve powerful, toned arms.

1. Dumbbell Overhead Triceps Extension 

The dumbbell overhead triceps extension is a powerful isolation exercise that targets the triceps, helping to build strength and definition. This exercise is great for improving arm endurance and enhancing overall upper-body performance. It also engages the shoulders and core for stability, making it a well-rounded movement for arm development.

How to Do It:

• Step 1: Stand or sit with a straight posture, holding a dumbbell with both hands. Grip the dumbbell by wrapping your hands around the handle or placing your palms against the underside of the weight plate.
• Step 2: Extend your arms overhead, keeping your elbows close to your head. Your upper arms should remain stationary throughout the movement.
• Step 3: Lower the dumbbell behind your head by bending your elbows until your forearms are nearly parallel to the floor. Maintain control and avoid excessive movement.
• Step 4: Engage your triceps and push the dumbbell back to the starting position, fully extending your arms without locking out your elbows.

Muscles Targeted:

• Primary: Triceps brachii
• Secondary: Shoulders, core, and upper back for stabilization

Benefits:

• Increases Triceps Strength – Helps develop stronger, more defined triceps for better pushing power.
• Enhances Arm Stability – Encourages better control and balance during upper-body movements.
• Versatile & Effective – Can be performed seated or standing, making it adaptable to different training setups.

Common Mistakes to Avoid:

• Flaring the Elbows – Keep your elbows close to your head to fully engage the triceps and prevent shoulder strain.
• Using Too Much Weight – Start with a moderate weight to maintain good form and prevent injury.
• Rushing the Movement – Lower the dumbbell slowly and with control to maximize muscle engagement.

Pro Tips for Better Results:

• Use a Neutral Grip – Holding the dumbbell securely will reduce wrist strain and enhance control.
• Engage Your Core – Keep your core tight to avoid unnecessary swaying.
• Perform Slow, Controlled Reps – Focus on the eccentric (lowering) phase to increase time under tension and maximize gains.

2. Lying Dumbbell Triceps Extensions (Skull Crushers) 

The lying dumbbell triceps extension, also known as skull crushers, is an effective isolation exercise that directly targets the triceps. This movement helps build strength and definition in the back of the arms while also improving elbow stability. By using dumbbells instead of a barbell, you allow for a greater range of motion and reduce strain on the wrists and shoulders.

How to Do It:

• Step 1: Lie flat on a bench with a dumbbell in each hand, arms fully extended above your chest, palms facing each other. Keep your feet planted on the floor for stability.
• Step 2: Slowly lower the dumbbells toward your forehead by bending your elbows, keeping your upper arms stationary. Maintain control throughout the descent.
• Step 3: Stop when the dumbbells are just above your forehead, ensuring your elbows remain in line and don’t flare outward.
• Step 4: Press the dumbbells back up to the starting position by extending your arms, fully engaging the triceps. Repeat for the desired number of reps.

Muscles Targeted:

• Primary: Triceps brachii
• Secondary: Shoulders, forearms, and core (for stabilization)

Benefits:

• Builds Triceps Size and Strength – Targets all three heads of the triceps for well-rounded arm development.
• Improves Elbow Stability – Strengthens the joint, reducing the risk of injury.
• Enhances Upper Body Performance – Supports stronger pushing movements like bench presses and overhead presses.

Common Mistakes to Avoid:

• Flaring the Elbows – Keep elbows tight to maximize triceps activation and prevent unnecessary shoulder strain.
• Lowering Too Quickly – Control the movement to avoid excessive stress on the elbows and prevent injury.
• Arching the Back – Keep your core engaged and back flat on the bench to maintain proper form.

Pro Tips for Better Results:

• Use a Moderate Weight – Focus on controlled reps rather than lifting too heavy, which can compromise form.
• Experiment with Hand Positioning – A neutral grip (palms facing each other) can reduce wrist strain.
• Slow Down the Eccentric Phase – Lowering the weights slowly increases time under tension, maximizing muscle growth.

3. Single Arm Dumbbell Triceps Kickbacks 

The single-arm dumbbell triceps kickback is a highly effective isolation exercise that targets the triceps. This movement helps enhance arm definition, strength, and endurance by focusing on controlled motion and full extension. It’s great for improving muscle symmetry since each arm works independently, preventing strength imbalances.

How to Do It:

• Step 1: Hold a dumbbell in one hand and stand with your feet hip-width apart. Hinge at the hips and lean slightly forward, keeping your back straight. Support yourself by placing your non-working hand on a bench or knee for stability.
• Step 2: Bring your upper arm parallel to your torso, with your elbow bent at a 90-degree angle. Keep your elbow tucked in close to your body.
• Step 3: Extend your arm straight back by fully straightening your elbow, engaging your triceps. Hold for a second at the top of the movement.
• Step 4: Slowly lower the dumbbell back to the starting position while maintaining control. Repeat for the desired reps before switching arms.

Muscles Targeted:

• Primary: Triceps brachii
• Secondary: Rear delts, core, and upper back (for stabilization)

Benefits:

• Enhances Triceps Definition – Isolates and strengthens the triceps for a more toned appearance.
• Improves Arm Endurance – Builds stamina for better performance in upper-body exercises.
• Reduces Muscle Imbalances – Works each arm independently, promoting balanced muscle development.

Common Mistakes to Avoid:

• Swinging the Arm – Keep the movement controlled to prevent momentum from reducing triceps engagement.
• Dropping the Elbow – Maintain a stable upper arm position to fully activate the triceps.
• Using Too Heavy a Weight – Choose a weight that allows for full extension without sacrificing form.

Pro Tips for Better Results:

• Squeeze at the Top – Hold the fully extended position for a second to maximize muscle contraction.
• Use a Light-to-Moderate Weight – Prioritize control and form over heavy lifting.
• Keep Reps Slow and Steady – Avoid rushing; focus on smooth, controlled movements for maximum effectiveness.

4. Incline Dumbbell Skull Crusher

The incline dumbbell skull crusher is a variation of the traditional skull crusher that places the arms at a different angle, increasing triceps activation. By performing the movement on an incline bench, you enhance the stretch on the long head of the triceps, leading to better muscle engagement and growth. This exercise also helps improve elbow stability and overall upper-body strength.

How to Do It:

• Step 1: Set an incline bench to a 30–45 degree angle and lie back with a dumbbell in each hand. Extend your arms straight above your shoulders, palms facing each other.
• Step 2: Slowly lower the dumbbells toward your forehead by bending your elbows, keeping your upper arms stationary. Focus on a controlled movement.
• Step 3: Stop when your elbows are bent at about 90 degrees or when you feel a deep stretch in your triceps. Keep your elbows in line with your shoulders, avoiding excessive flaring.
• Step 4: Engage your triceps and press the dumbbells back up to the starting position, fully extending your arms without locking out your elbows.

Muscles Targeted:

• Primary: Triceps brachii (long head emphasis)
• Secondary: Shoulders, forearms, and core (for stability)

Benefits:

• Increases Triceps Activation – The incline angle places more tension on the long head of the triceps, promoting growth.
• Enhances Upper-Body Strength – Strengthens the triceps for improved performance in pressing exercises.
• Reduces Wrist and Shoulder Strain – Using dumbbells allows for a more natural range of motion, reducing joint stress.

Common Mistakes to Avoid:

• Flaring the Elbows – Keep elbows tucked to fully engage the triceps and prevent unnecessary strain.
• Lowering the Dumbbells Too Quickly – Maintain a slow, controlled descent to avoid injury.
• Arching the Back Excessively – Keep your core engaged and your back flat against the bench.

Pro Tips for Better Results:

• Use a Moderate Weight – Prioritize good form over lifting heavy to maximize muscle activation.
• Control the Eccentric Phase – Lower the dumbbells slowly to increase time under tension for better muscle growth.
• Experiment with Grip Position – A neutral grip (palms facing each other) can help reduce wrist strain and improve control.

5. Dumbbell Close-Grip Press 

The dumbbell close-grip press is a compound movement that targets the triceps while also engaging the chest and shoulders. Unlike a traditional bench press, this variation requires you to keep the dumbbells close together, placing more emphasis on the triceps. It’s an excellent exercise for building pressing strength and improving muscle definition in the arms.

How to Do It:

• Step 1: Lie flat on a bench, holding a dumbbell in each hand with your palms facing inward. Position the dumbbells close together over your chest.
• Step 2: Keep your elbows tucked in close to your torso and slowly lower the dumbbells toward your chest. Maintain control throughout the descent.
• Step 3: Stop when the dumbbells are just above your chest, ensuring your elbows remain close to your body.
• Step 4: Press the dumbbells back up to the starting position by fully extending your arms, squeezing your triceps at the top of the movement.

Muscles Targeted:

• Primary: Triceps brachii
• Secondary: Chest (especially inner chest), shoulders, and core (for stabilization)

Benefits:

• Maximizes Triceps Engagement – Keeps the focus on the triceps by limiting chest activation.
• Enhances Pressing Strength – Improves performance in bench presses and overhead presses.
• Reduces Shoulder Strain – The neutral grip minimizes shoulder stress compared to a traditional bench press.

Common Mistakes to Avoid:

• Flaring the Elbows – Keep your elbows close to maximize triceps activation and prevent shoulder strain.
• Rushing the Movement – Control both the lowering and lifting phases to avoid using momentum.
• Using Too Much Weight – Start with a moderate weight to maintain proper form and avoid excessive chest involvement.

Pro Tips for Better Results:

• Squeeze the Dumbbells Together – This increases triceps activation and improves muscle engagement.
• Control the Descent – Lower the weights slowly to increase time under tension, leading to better muscle growth.
• Experiment with Incline Variations – Performing this movement on an incline bench shifts the emphasis slightly and adds variety to your routine.

6. Seated Overhead Tricep Extension 

The seated overhead tricep extension is an effective isolation exercise that targets all three heads of the triceps, particularly the long head. By performing the movement in a seated position, you minimize momentum and maximize focus on the triceps. This exercise helps improve arm strength, enhance definition, and support overall upper-body performance.

How to Do It:

• Step 1: Sit on a bench with back support and hold a dumbbell with both hands, gripping it by the inner plate. Lift the dumbbell overhead, fully extending your arms.
• Step 2: Keep your elbows close to your ears and slowly lower the dumbbell behind your head by bending your elbows. Maintain a controlled motion.
• Step 3: Stop when your elbows reach a 90-degree angle or slightly below, feeling a stretch in your triceps. Keep your core engaged and avoid arching your back.
• Step 4: Press the dumbbell back up to the starting position by extending your elbows, fully contracting your triceps at the top.

Muscles Targeted:

• Primary: Triceps brachii (long head emphasis)
• Secondary: Shoulders, upper back, and core (for stabilization)

Benefits:

• Maximizes Triceps Growth – Stretches and strengthens the long head of the triceps for better size and definition.
• Improves Shoulder Stability – Enhances control and strength in overhead movements.
• Reduces Wrist and Elbow Strain – The neutral grip with a dumbbell provides a more natural range of motion.

Common Mistakes to Avoid:

• Flaring the Elbows – Keep them close to maintain proper triceps engagement.
• Using Too Much Weight – Start with a moderate weight to ensure full range of motion and control.
• Arching the Back – Engage your core and keep your spine neutral to prevent lower back strain.

Pro Tips for Better Results:

• Use a Slow and Controlled Motion – Lower the weight gradually to maximize time under tension.
• Engage Your Core – Keeping your core tight improves stability and prevents unnecessary movement.
• Try Single-Arm Variations – Performing this exercise with one arm at a time can help correct muscle imbalances.

7. Alternating Single-Arm Overhead Extension 

The alternating single-arm overhead extension is an excellent variation of the standard overhead tricep extension that targets each arm independently. This exercise focuses on isolating each tricep, allowing for better muscle engagement, improving muscle symmetry, and helping to correct imbalances. 

By alternating between arms, you ensure that each tricep gets equal attention and stress.

How to Do It:

• Step 1: Sit on a bench or stand with your feet shoulder-width apart. Hold a dumbbell in one hand, extending your arm straight overhead, while keeping your other arm resting at your side.
• Step 2: Lower the dumbbell behind your head by bending the elbow of the extended arm, ensuring that your elbow remains close to your ear.
• Step 3: Once your elbow is at about a 90-degree angle or when you feel a stretch in the triceps, press the dumbbell back to the starting position by extending your arm.
• Step 4: After completing the rep with one arm, switch to the other arm and repeat the movement, alternating between arms throughout the set.

Muscles Targeted:

• Primary: Triceps brachii (long head emphasis)
• Secondary: Shoulders, upper back, and core (for stabilization)

Benefits:

• Improves Muscle Symmetry – Alternating between arms helps correct muscle imbalances by targeting each tricep individually.
• Builds Triceps Strength and Definition – Works all three heads of the triceps, leading to stronger, more defined arms.
• Increases Shoulder and Elbow Stability – Strengthens stabilizing muscles in the shoulders and elbows during overhead movements.

Common Mistakes to Avoid:

• Flaring the Elbows – Keep your elbows close to your ears to ensure maximum triceps engagement.
• Using Too Much Weight – Start with a manageable weight to focus on control and avoid sacrificing form.
• Rushing the Movement – Perform the exercise slowly and with control to maximize muscle activation.

Pro Tips for Better Results:

• Focus on a Full Range of Motion – Lower the dumbbell as far as possible while maintaining control to fully stretch and contract the triceps.
• Alternate with Smooth Transitions – Move smoothly between arms, ensuring a controlled pace for both the lowering and lifting phases.
• Engage Your Core – Keep your core tight throughout the movement to prevent excessive lower back arching and to stabilize the torso.

8. Neutral Grip Dumbbell Extensions (Palms Facing Each Other) 

The neutral grip dumbbell extension is a versatile triceps exercise that reduces stress on the wrists and elbows while still providing effective targeting of the triceps. By holding the dumbbells with your palms facing each other, you allow for a more natural arm position, improving comfort and enhancing triceps activation. 

Furthermore, this exercise can be performed seated or standing, making it an adaptable movement for building arm strength and definition.

How to Do It:

• Step 1: Sit on a bench or stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing each other (neutral grip). Extend your arms straight overhead.
• Step 2: Slowly lower the dumbbells behind your head by bending your elbows. Keep your upper arms stationary, close to your ears.
• Step 3: Lower the dumbbells until your elbows are at about a 90-degree angle or you feel a deep stretch in your triceps.
• Step 4: Press the dumbbells back to the starting position by extending your elbows and contracting your triceps at the top.

Muscles Targeted:

• Primary: Triceps brachii
• Secondary: Shoulders, upper back, and core (for stability)

Benefits:

• Reduced Wrist and Elbow Strain – The neutral grip minimizes stress on the wrists and elbows, making the exercise more comfortable for people with joint issues.
• Enhanced Triceps Activation – The neutral grip optimizes muscle engagement, providing a great triceps workout.
• Improves Overhead Strength – Builds shoulder stability and triceps strength, which is beneficial for other overhead exercises.

Common Mistakes to Avoid:

• Flaring the Elbows – Keep elbows in close to your head to ensure maximum triceps engagement and prevent unnecessary shoulder strain.
• Using Too Much Weight – Choose a weight that allows you to perform the exercise with good form, focusing on control rather than lifting heavy.
• Arching the Back – Engage your core and keep your back neutral to prevent strain on the lower back.

Pro Tips for Better Results:

• Control the Descent – Lower the weights slowly to increase time under tension and enhance muscle growth.
• Focus on Elbow Extension – Focus on fully extending your elbows at the top of the movement to maximize triceps contraction.
• Experiment with Variations – Try different angles or seated vs. standing positions to target your triceps from various angles and stimulate different muscle fibers.

9. Decline Bench Skull Crushers (Using Two Lighter Weights)

Decline bench skull crushers are a variation of the traditional skull crusher exercise, performed on a decline bench. This position shifts more emphasis onto the triceps’ long head, increasing the stretch and activation throughout the movement. 

Using two lighter dumbbells provides additional stability and allows for more controlled motion, reducing the risk of injury while still effectively targeting the triceps.

How to Do It:

• Step 1: Set up on a decline bench, holding a dumbbell in each hand with your palms facing each other (neutral grip). Extend your arms straight overhead, keeping a slight bend in your elbows.
• Step 2: Slowly lower the dumbbells by bending your elbows, lowering them toward your forehead or just behind your head. Keep your upper arms stationary and focus on controlling the weight throughout the movement.
• Step 3: Lower the dumbbells until your elbows reach a 90-degree angle or you feel a deep stretch in the triceps. Avoid flaring your elbows out.
• Step 4: Press the dumbbells back up by extending your elbows, fully contracting the triceps at the top before returning to the starting position.

Muscles Targeted:

• Primary: Triceps brachii (long head emphasis)
• Secondary: Shoulders and chest (for stability)

Benefits:

• Increased Triceps Activation – The decline position puts more stress on the long head of the triceps, leading to greater muscle engagement and growth.
• Better Control and Stability – Using two lighter weights reduces the chance of muscle imbalances and improves control throughout the movement.
• Improved Elbow Health – The neutral grip and controlled motion reduce the strain on the elbows compared to other pressing movements.

Common Mistakes to Avoid:

• Flaring the Elbows – Keep your elbows in close to your head to ensure maximum triceps activation and prevent unnecessary shoulder strain.
• Using Too Heavy of Weights – Use lighter weights that allow for full range of motion and proper form, especially when working on the triceps’ long head.
• Dropping the Weights Too Quickly – Lower the dumbbells slowly and with control to maximize muscle activation and prevent injury.

Pro Tips for Better Results:

• Engage Your Core – Keep your core tight throughout the movement to stabilize your body and prevent arching your back.
• Focus on Elbow Flexion – Concentrate on bending your elbows, not just lowering the weights, to maximize triceps involvement.
• Use Controlled, Deliberate Movements – Slow and steady movements throughout the entire range of motion will increase time under tension, leading to better results.

10. Modified Standing One-Arm Extension

The modified standing one-arm extension is a dynamic exercise that targets the triceps while also improving shoulder stability and arm coordination. This variation of the tricep extension is performed in a standing position, which engages your core and lower body for stabilization, promoting a full-body engagement. 

By working one arm at a time, it ensures each tricep gets an equal workout and can help correct imbalances between arms.

How to Do It:

• Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Raise your arm overhead, keeping your elbow close to your ear, with your palm facing forward.
• Step 2: Slowly lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary. Focus on maintaining control of the dumbbell throughout the movement.
• Step 3: Lower the dumbbell until your elbow forms about a 90-degree angle or until you feel a stretch in your triceps.
• Step 4: Extend your arm back to the starting position by straightening your elbow, fully contracting your triceps at the top. Repeat for the desired number of reps, then switch to the other arm.

Muscles Targeted:

• Primary: Triceps brachii
• Secondary: Shoulders, upper back, and core (for stabilization)

Benefits:

• Promotes Triceps Symmetry – By working one arm at a time, this exercise helps address imbalances and ensures equal muscle development in both arms.
• Enhances Arm and Shoulder Strength – Targets all three heads of the triceps while also engaging the shoulders for stability.
• Engages Core and Lower Body – The standing position requires the use of your core and legs to maintain balance, making it a full-body exercise.

Common Mistakes to Avoid:

• Flaring the Elbow – Keep the elbow close to your ear to prevent shoulder strain and ensure proper triceps engagement.
• Using Too Much Weight – Choose a weight that allows for full range of motion and control to maintain proper form and avoid compensating with other muscles.
• Rushing Through the Movement – Perform the exercise slowly and with control to maximize muscle activation and prevent injury.

Pro Tips for Better Results:

• Engage Your Core – Keep your core tight throughout the movement to prevent any swaying or arching of your back.
• Use a Slow Tempo – Lower the dumbbell slowly for more time under tension, enhancing muscle growth.
• Focus on Elbow Extension – Prioritize fully extending the elbow at the top of the movement to maximize triceps contraction and get the most out of the exercise. 

Incorporate these exercises into your workout routine for comprehensive tricep development. By targeting all three heads of the triceps with various angles and grips, you can build stronger, more defined arms.

Sample Dumbbell Arm Workout Routine

This sample workout routine is designed to help you build stronger, more defined triceps using only dumbbells. The exercises target all three heads of the triceps (long, lateral, and medial), ensuring a well-rounded workout. 

Perform this routine 1-2 times a week for optimal results.

Exercise	Sets	Reps	Rest	Notes
Warm-Up	–	5-10 min	–	Arm Circles, Push-ups, and Dynamic Stretches
1. Dumbbell Overhead Triceps Extension	4	10-12	30-45 sec	Focus on controlled movement, engage triceps fully
2. Lying Dumbbell Triceps Extensions (Skull Crushers)	4	10-12	30-45 sec	Keep elbows stationary, control the weight
3. Single Arm Dumbbell Triceps Kickbacks	3	12-15 per arm	30-45 sec	Squeeze at the top, fully extend the elbow
4. Incline Dumbbell Skull Crusher	3	10-12	45 sec	Use an incline bench to reduce shoulder strain
5. Dumbbell Close-Grip Press	3	8-10	45 sec	Chest press with a close grip to emphasize triceps
6. Seated Overhead Tricep Extension	3	10-12	30-45 sec	Tighten core, focus on slow, controlled movement
7. Modified Standing One-Arm Extension	3	10-12 per arm	30-45 sec	Fully extend elbow to maximize triceps engagement
Cool Down	–	5-10 min	–	Stretch triceps and shoulders for muscle recovery

This workout routine targets all the key muscles in your triceps while also engaging your core and upper body for stabilization. Adjust the sets and reps according to your fitness level, and gradually increase weight as your strength improves.

Final Thoughts

Incorporating dumbbell tricep exercises into your workout routine is a powerful way to build stronger, more defined arms. These exercises not only enhance the aesthetics of your arms but also improve overall upper body strength and stability. By focusing on a variety of movements like overhead extensions, skull crushers, kickbacks, and close-grip presses, you can target all three heads of the triceps effectively.

Dumbbells offer versatility and accessibility, allowing you to work each arm independently for balanced development and reducing strain on joints compared to barbell exercises. Whether you’re a beginner or an experienced gym-goer, these exercises provide a solid foundation for achieving your fitness goals in 2025.

Remember to maintain proper form throughout each exercise by avoiding common mistakes such as flaring elbows or rushing movements. Engaging your core and using controlled reps will maximize muscle engagement and growth. With consistent practice and dedication to these dumbbell tricep exercises, you’ll see significant improvements in arm strength and definition over time.

Key Takeaways

• Dumbbells offer a versatile and accessible way to target the triceps, allowing for both bilateral and unilateral movements.
• Strengthening the triceps is crucial for overall arm strength, definition, and upper body performance.
• This exercise targets all three heads of the triceps while engaging shoulders and core for stability.
• Effective in building size and strength in the back of the arms by targeting all three heads of the triceps.
• Enhances muscle symmetry by working each arm independently, reducing muscle imbalances.
• Incline Dumbbell Skull Crusher Advantages: Emphasizes the long head of the triceps, improving elbow stability and reducing wrist strain compared to traditional skull crushers.
• Maximizes triceps engagement while also working chest muscles, enhancing pressing strength without excessive shoulder strain.
• Particularly effective for stretching and strengthening the long head of the triceps in a controlled manner.
• Alternating between arms helps correct muscle imbalances by targeting each arm individually for balanced development.
• Maintaining proper form throughout exercises (e.g., avoiding flared elbows or rushing movements) ensures maximum muscle engagement while preventing injuries like elbow or shoulder strain.

FAQs

How often should I train my biceps/triceps using dumbbell workouts?

It’s generally recommended to train each major muscle group once per week but no more than twice if recovery allows it:

1. Aim for 8–12 repetitions per set when focusing on hypertrophy (muscle growth).
2. Rest days between sessions allow muscles time to recover and grow stronger.

Can you build big strong muscles using just dummbell workouts for my biceps/triceps?

Yes, it is possible to develop strong muscles using only dumbbells for both biceps and triceps:

• Consistency and progressive overload (increasing weight over time) are key factors in building muscle size and strength.
• Ensure that you also incorporate compound exercises into your routine if possible.