*Always consult your doctor before performing each exercise.
Ready to tone up the largest muscle group in your arms? Start with our quick and effective triceps workout. It’s perfect for beginners and gym lovers — simply choose a weight that suits your fitness level, then get toning! Here’s how:
- Three Cycles, 12 Reps Each
Note: For the Dumbbell Row, perform the exercise 12 times on each side.
- Weight bench or a chair
- Exercise mat
1. TRICEPS DIPS
How To: Sit on the edge of a weight bench or chair. Walk your feet a few inches forward until your tailbone grazes the front of the bench. Bend your arms and lower your elbows to 90-degree angles. Pause. Slowly straighten your arms to the starting position.
To increase the intensity, walk your feet farther away from the bench or straighten your legs.
2. OVERHEAD EXTENSIONS
How To: Sit at the edge of a workout bench or stand with your feet hips-width distance apart with knees slightly bent. Lift the dumbbell directly overhead. Keeping your elbows close to your ears, lower the dumbbell directly behind your head, fully extending the arms. Raise the weight back to the starting position.
3. DUMBBELL ROW
How To: Place your right knee and right hand on the edge of a weight bench. Plant your left foot firmly on the ground. With the weight in your left hand, slowly lift your elbow in line with your torso. Squeeze your triceps at the top of the move, then return to the starting position with control. After completing 12 reps, switch sides.
4. TRICEPS KICKBACKS
How To: Stand up tall with feet hips-width apart. Holding a dumbbell in each hand, hinge forward from the hips and bend your knees slightly, keeping your spine long. Look straight down, and with palms facing in, lift your elbows in line with your torso. Straighten your arms back. Squeeze your triceps at the top of the move, then return to bent arms with control.
5. PLANK WITH LATERAL RAISE
How To: Start in high-plank position. Firm your core and squeeze your quadriceps muscles away from your kneecaps to stabilize your spine. Slowly raise your right arm out to the right with your pinkie facing to the ceiling. Set your hand under your shoulder. Switch.
These five exercises may be simple, but can effectively build strength and lead to toned, defined arms.