10 Effective Tricep Exercises To Tone Your Arms

As the weather warms up, many of us start thinking about our summer wardrobes, particularly those sleeveless tops and bathing suits. It's the perfect time to focus on strengthening your triceps, the muscles located at the back of your arms. Not only will this help you feel more confident in your clothes, but strong triceps are also essential for performing everyday lifting and pulling tasks.

Incorporating tricep exercises into your fitness routine can help eliminate that common trouble spot that often jiggles when you wave. The tricep is a three-part muscle, and to effectively tone and strengthen it, you need to perform exercises that target all three sections. This article will introduce you to some of the best tricep workouts you can do to achieve toned arms.

Ready to get started? Here are some of my favorite tricep exercises that you can easily incorporate into your workout routine. Each exercise should be repeated 10 times before moving on to the next, or you can create a circuit workout by repeating the entire set three times. Let's dive in!

Tricep Extensions

To perform tricep extensions, stand with your feet shoulder-width apart and hold one dumbbell with both hands. Raise the dumbbell overhead, ensuring your biceps remain stationary. Lower the dumbbell down your upper back by bending your elbows, then engage your triceps to lift the weight back to the starting position.

Tricep Dips

Start sitting on the ground with your palms behind you and fingers facing your body. Move your butt back toward your hands while pressing down through your feet to lift your body up. Keep your knees bent as you lower down into the dip by bending your elbows, then press back up to the starting position.

Tricep Pushups

Begin in a plank position with your shoulders over your wrists. Pull your naval in toward your spine and bend your elbows straight back, keeping them close to your sides. Press down through your hands to return to the starting position.

Diamond Pushups

In a plank position, walk your hands closer together to form a diamond shape with your thumbs and index fingers. Bend your elbows out to the sides to lower your chest toward the ground, then press back up to the starting position.

Tricep Kickbacks

Stand with your feet shoulder-width apart and hold weights in each hand. With a slight bend in your knees, hinge at your hips so your chest is tilted forward. Keep your elbows close to your sides as you extend your forearms back, then return to the starting position.

Single Arm Tricep Reach

Hold a dumbbell in your right hand and step your left foot forward. Bend your left knee and lean forward, keeping your shoulder facing forward. Lift your right arm straight back without dropping your shoulder, then lower it back down.

Pulsing Arm Kickbacks

Stand with weights down by your sides and flip your palms to face the back. Press your arms back toward the wall, then return to center. Repeat this movement at a moderate pace to really engage those triceps.

Alligator Mouth Flies

Stand with a dumbbell in each hand and your feet shoulder-width apart. Bend slightly at the knees and hinge at your waist. Extend your right arm forward while reaching your left arm back to engage your triceps, then alternate the movement.

Skull Crushers

Lie on your back with your feet flat on the ground. Hold a dumbbell with both hands above your chest. Lower the dumbbell behind your head, bending at the elbows, then extend your arms back to the starting position.

Dumbbell Jab

Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Bend your elbows to position the dumbbells close to your chest. Push one dumbbell forward, resembling a boxing jab, then return and repeat with the other arm.

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