If you have ever watched Tiger Shroff perform a flawless backflip or throw a punch on screen, you have probably noticed one thing—those arms are incredibly well-defined.
While his agility is genetic, his massive triceps are built through consistent, smart training. In a recent interview, Tiger admitted that he focuses heavily on his triceps because they make up nearly two-thirds of your arm mass.
But here is the best part: You don't need a high-tech gym to do this. Tiger Shroff himself uses Slovic gym dumbbells for his home workouts to get that chiseled look. Whether you are looking for adjustable dumbbells to save space or checking the 5kg dumbbells price for a budget-friendly start, this routine works with any set.
Let’s break down the exact Tiger Shroff tricep workout routine you can do right now in your living room.
Why Triceps Matter More Than Biceps
Most beginners make the mistake of only doing bicep curls. But if you want thick, powerful arms, the tricep is your secret weapon.
When Tiger Shroff trains, he prioritizes compound pushing movements. Strong triceps not only make your arms look bigger in a t-shirt but also boost your bench press and shoulder press strength.
“I always tell my fans to focus on form over weight. A slow, controlled negative rep with Slovic dumbbells will build more muscle than swinging a heavy weight.” – Tiger Shroff
Tiger Shroff’s 4 Best Tricep Workouts with Dumbbells
Here is the exact routine Tiger incorporates into his push days. Perform this workout twice a week for best results.
1. Overhead Tricep Extension (The Mass Builder)
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Sets: 4
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Reps: 10-12
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How to do it: Sit on a bench holding one dumbbell with both hands overhead. Lower it behind your head slowly until your forearms touch your biceps, then extend back up.
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Tiger’s Tip: Keep your elbows pointing forward and tucked in. Do not let them flare out.
2. Lying Tricep Extension (Skull Crushers)
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Sets: 3
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Reps: 8-10
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How to do it: Lie flat on a bench (or the floor) holding two dumbbells straight up. Bend your elbows to lower the dumbbells towards your ears, then press them back up.
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Tiger’s Tip: This exercise builds the long head of the tricep, giving you that "horseshoe" look. Start with a lighter weight to protect your elbows.
3. Tricep Kickbacks (The Finisher)
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Sets: 3
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Reps: 15
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How to do it: Hinge forward at your waist, keeping your back flat. Hold a dumbbell in each hand, bend your elbows to 90 degrees, and extend your arms straight back, squeezing the tricep at the top.
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Tiger’s Tip: Do these at the end of your workout. The burn is intense, but it guarantees a massive pump.
4. Close-Grip Dumbbell Press
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Sets: 3
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Reps: 8-12
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How to do it: Hold two dumbbells together over your chest with palms facing inward. Lower them to your chest while keeping your elbows tucked close to your body, then press them back up.
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Why: This shifts the tension from your chest directly to your triceps.
Which Dumbbells Should You Use for This Workout?
Tiger Shroff uses different weights for different exercises. For high-rep finishers (like Kickbacks), he uses a lighter neoprene pair. For heavy presses (like Skull Crushers), he opts for durable rubber hex dumbbells.
At Slovic, we make it easy for you:
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[Adjustable Dumbbells] – Perfect if you are setting up a home gym. One pair replaces an entire rack, saving you space and money.
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[Dumbbells Under ₹1000] – Just starting out? Grab a lighter pair to perfect your form without breaking the bank.
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[Dumbbells Under ₹2000] – Upgrade to a heavier set that allows you to progressively overload as you get stronger.
If you are unsure what weight to pick, a 7.5 kg dumbbells pair is an excellent starting point for men, while a 3kg or 5kg dumbbells pair is ideal for women looking to tone.
Beginner’s Tricep Workout Plan (First 4 Weeks)
If you are new to strength training, follow this simplified version of Tiger’s routine:
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Tricep Extension | 3 | 12 | 60 secs |
| Lying Tricep Extension | 3 | 10 | 60 secs |
| Tricep Kickbacks | 3 | 15 | 45 secs |
Progression: Increase the weight slightly every week. If you started with a 5kg pair, move to a 7.5kg pair by Week 3.
Why Indian Homes Love Slovic Dumbbells
We know that space is a premium in Indian apartments. That is why our adjustable dumbbells are designed to be compact yet durable. Plus, with Tiger Shroff as the face of our brand, you are buying equipment that meets the standards of a professional athlete.
Quick Delivery: Wondering where to buy these? You can easily find these gym dumbbells online and get them delivered right to your doorstep. Skip the stores—buy dumbbells online] with Slovic and save up to 20% off your first order!
Final Word: Train Smart, Train Hard
Tiger Shroff didn't build that physique overnight, but he started with the exact same basic exercises we just covered. Consistency is key. Stick to this tricep routine, fuel your body with good food, and within 8 weeks, you will see a noticeable difference in your arm strength and shape.
Are you ready to train like a champion?
👉 [Shop the Full Slovic Dumbbell Collection Now]
