These exercises work the triceps, also called the backs of the arms, located at the lower arm. They help shape and tone your arms, making them look defined and less fatty.
- Workout time: 15 minutes
- Equipment needed: 2 dumbbells
- Target muscles: Arm muscles
- Some instructions and notes: Pick 6 exercises from the ones in this article and do each 8 to 12 times for 3 or 4 sets before moving to the next exercise.
First exercise :- Dumbbell Floor Press
How to do the exercise:
- Lie on your back, bend your knees, feet up, hold a dumbbell in each hand, then lift your arms up to chest level and lower them until your elbows touch the floor.
- Repeat these steps 8 to 10 times.
Second exercise :- single-Arm Dumbbell Floor Press
How to do the exercise:
- Lie on your back, bend your knees and feet up, hold the dumbbell in your right hand, then lift your arm straight up at chest level, lower it down until your elbow touches the floor, then switch to your left arm.
- Repeat these steps 8 to 10 times.
Third exercise: Alternating Dumbbell Floor Press
How to do the exercise:
- Lie on your back, bend your knees and feet up, hold a dumbbell in each hand, lift your right arm up at chest level, lower it down until your elbow touches the floor, then switch to the other arm.
- Repeat these steps 8 to 10 times.
Fourth exercise: Pushup
How to do the exercise:
- Place your hands on the ground shoulder-width apart, lift your body, then bend your elbows down again.
- Repeat these steps 8 to 10 times.
Fifth exercise: Close-Grip pushup
How to do the exercise:
- Put your hands on the floor right under your chest shoulder-width apart, lift yourself up, then bend your elbows down again.
- Repeat these steps 8 to 10 times.
Sixth exercise: Hand-Release pushup
How to do the exercise:
- Place your hands on the floor shoulder-width apart, lift yourself up, then bend your elbows down until they touch the floor, then raise your arms up.
- Repeat these steps 8 to 10 times.
Exercise seven: Lying Overhead Triceps Extension
How to do the exercise:
- Lie on your back, bend your knees, and raise your legs up. Hold the dumbbells in your hands, then lift them up to chest level and bend your elbows toward your face.
- Repeat 8 to 10 times.
Exercise eight: Single-Arm Triceps kickback
How to do the exercise:
- Stand with your knees bent and lean forward a bit, holding dumbbells in each hand near your chest. Then stretch your right arm out,
backwards before returning to the start position, and switch arms.
- Repeat these steps 8 to 10 times each side.
Exercise 9: Dumbbell Triceps Kickback
How to do the exercise:
- Stand with your knees bent, then lean forward a bit, holding dumbbells in your hands close to your chest. Then stretch your arms back before returning to the start.
- Repeat these steps 8 to 10 times.
Exercise 10: Overhead Triceps Extension
How to do the exercise:
- Hold a dumbbell in each hand, raise your arms straight above your head, stand with feet shoulder-width apart, then slowly bend your arms behind your head before returning to the start position.
- Repeat these steps 8 to 10 times.
Exercise eleven: Triceps Dips
How to do the exercise:
- Sit on the floor with a straight back, bend your knees up, place two dumbbells behind your hips on the floor, lean back on your hands over the dumbbells, straighten your arms and lift your hips up, then bend your arms to lower your hips until they touch the ground. Repeat.
- Repeat these steps 8 to 10 times.
