I’ve been training at home and my triceps were always lagging behind. I only have one dumbbell, so I had to figure out what actually works.

After trying a lot of different movements, I settled on 3 exercises that hit all three heads of the triceps (long, lateral, and medial). These have been the most effective for me so far.

The main ones I use:

• Overhead extensions
• Diamond Pushups
• Dumbbell Skull Crusher

I focus on controlled reps and progressive overload. Nothing fancy, just consistency.

Curious what has worked for you guys for triceps growth at home? Any one-dumbbell exercises that made a real difference for you?