Knock Out These Exercises Twice A Week To Tone The Back Of Your Arms

Why it rocks: In addition to isolating each arm at a time (a must for avoiding strength or muscle imbalances!), this single-arm floor press variation also challenges your core to keep you stable.

How to:

1. Start lying on back with knees bent and feet flat on the floor.
2. Hold a dumbbell in right hand with right elbow out about 45 degrees from side. Rest left arm flat on floor.
3. Keep lower back pressed into floor, press weight straight up over chest, and extend right arm.Pause at the top.
4. Slowly bend elbow to lower weight back down until back of upper right arm returns to floor. That’s 1 rep. Complete 8 to 10 reps on right side, then repeat on left for a full set.

Why it rocks: Alternating floor presses give your arms a little more rest than pressing both sides together so you can push extra weight. They also hit your core a little harder.

How to:

1. Start lying on back with knees bent and feet flat on the floor. Hold a dumbbell in each hand with elbows out about 45 degrees from sides.
2. Keep lower back pressed into floor, press weights straight up over chest, and extend arms.
3. Bend left elbow to lower weight down until back of upper left arm returns to floor.
4. Reverse the movement to press left weight back up to meet right.
5. Repeat with right arm. That’s 1 rep. Complete 8 to 10 reps.

Why it rocks: The pushup is an all-around power move, working your chest, back, core, glutes, triceps, and biceps at once. Maintain your form and it’s a fast-track to stronger tris.

How to:

1. Start in a high plank position with shoulders over wrists. (Option to modify and rest knees on mat, if needed.)
2. Keep core tight, bend elbows, and lower body until arms form 90-degree angles. (Elbows should point 45 degrees away from sides.)
3. Press back to start position. That’s 1 rep. Complete 8 to 10 reps.

Why it rocks: Compared to the standard pushup, the close-grip pushup places greater emphasis on your triceps, hitting all three heads hard.

How to:

1. Start in a high plank position, but with hands directly beneath chest instead of shoulders and holding dumbbells. (Option to rest knees on mat as a modification.)
2. Bend elbows straight back towards feet to lower body until almost touching the floor, keeping upper arms close to sides.
3. Shift hips back and reset in plank position. That’s 1 rep. Complete 8 to 10 reps.

Why it rocks: Hand-release pushups work all of your major muscles (triceps included, of course) and can help you boost your pushup range of motion, since they force you to practice powering up off the floor.

How to:

1. Start on hands and knees with shoulders over wrists and hips extended so knees, hips, and shoulders are aligned. (Level up by starting in a high plank position.)
2. Keep core tight, bend elbows, and lower body all the way down on to the floor. (Elbows should point 45 degrees away from sides.)
3. At the bottom, lift hands a few inches into the air.
4. Replace hands, then press back up to start. That’s 1 rep. Complete 8 to 10 reps.

Why it rocks: No equipment required for this advanced pushup variation. It gives your triceps a hard-burning, laser-like focus and simultaneously works the core.

How to:

1. Start in a forearm plank position on toes with head to heels aligned. (Option to modify and start on knees.)
2. Keeping hips level, lift forearms off the mat and extend arms, balancing weight on hands and toes.
3. Slowly and with control, lower forearms to tap the mat.
4. Then, push back up to starting position. That’s 1 rep. Complete 8 to 10 reps.

Why it rocks: Turkish get ups are some of the best total-body burners around. This variation, which emphasizes a pushup at the end of the movement, targets your triceps even more.

How to:

1. Start lying on your back with right leg and arm straight on the floor and at a 45-degree angle from body, left leg bent so foot is flat on the floor, and left arm extended up toward ceiling (elbow locked out) holding a kettlebell.
2. Keep eyes on the kettlebell, press into the right arm, and sit up, coming onto the right forearm.
3. Then, press through right palm and left foot to lift hips into air, keeping right leg straight.
4. Slowly reverse the movement to return to the starting position. That’s 1 rep. Perform 5 reps per side.

Why it rocks: Love ‘em or hate ‘em, there’s no denying the muscle-activating power behind pushups. Switch things up with this slightly inverted variation.

How to:

1. Start in an upside down “V” shape, palms pushing into mat and heels high.
2. Bend at elbows and lower forearms down to floor at same time.
3. Reverse motion and extend arms to return to start. That’s 1 rep. Complete 10 reps.

Why it rocks: Also known as skull crushers, lying extensions target the long head of your triceps and take stress off your back so you can focus on your arms.

How to:

1. Start lying on back with legs bent and feet flat on the floor holding a pair of dumbbells so arms are extended toward ceiling in line with shoulders.
2. Without moving upper arms, slowly bend at elbows to lower weights to frame face.
3. Pause, then slowly press weights back up overhead. That’s 1 rep. Complete 8 to 10 reps.

Why it rocks: Bilateral (a.k.a. both-sided) kickbacks are challenging and activate your core while targeting the medial and laterals heads of your triceps.

How to:

1. Start standing with slightly knees bent and body hinged forward at 45 degrees holding and a dumbbell in each hand, elbows bent and close to body.
2. Keep upper arms still, then press dumbbells back to straighten arms, squeezing triceps.
3. Return to start with control. That’s 1 rep. Complete 8 to 10 reps.

Why it rocks: All you need is your bodyweight to feel the burn in the lateral and medial heads of your triceps pretty much immediately.

How to:

1. Sit on the edge of your chair (or similar elevated surface) with spine straight and tall and feet flat on the ground, shoulder-width apart.
2. Grip the seat at the front edge of the chair. Scoot forward until you are off of the chair and only supported only by arms.
3. Keeping back flat and core engaged, slowly bend elbows to lower body as low as you can.
4. Reverse the move by pushing yourself back up to the starting position. That’s 1 rep. Complete 8 to 10 reps.

Why it rocks: This kickback variation gives your triceps more rest between reps, making it more beginner-friendly or a good way to work with heavier weight.

How to:

1. Start standing with knees slightly bent and body hinged forward at 45 degrees holding and a dumbbell in each hand, elbows bent, close to rib cage, and back behind body.
2. Keep right arm still, while extending left elbow, pressing weight behind body and squeezing triceps.
3. Lower left arm to start with control.
4. Repeat on the other side. That’s 1 rep. Complete 8 to 10 reps.

Why it rocks: This one hits the long head of your triceps hard and works your core. Just keep that spine straight and ribs from flaring forward.

How to:

1. Start standing and holding one dumbbell between both hands overhead with straight arms. (Option to hold two weights together overhead.)
2. Keep biceps by ears, then bend elbows to lower dumbbell slowly behind head.
3. Pause, then press weight back up to straighten arms, returning to start. That’s 1 rep. Complete 8 to 10 reps.

Why it rocks: Planks provide a burn for a plethora of muscles, from your abdominals to your shoulders to your (you guessed it) triceps. Throw in a traditional triceps kickback to push that activation to the max.

How to:

1. Get into a high-plank position with feet slightly wider than shoulders.
2. Hold a dumbbell in right hand, elbow bent until tricep is in line with torso.
3. Extend arm back, until it’s completely straight.
4. Return to start. That’s 1 rep. Complete 5 reps on each side.

Why it rocks: Just when you thought you’ve seen them all, enter triceps circles. This mobility and strength challenge will torch triceps and stretch shoulders through a full range of motion using only your bodyweight.

How to:

1. Start on all fours with knees under hips, hands under shoulders, and spine neutral. (Level up by starting in a high plank position.)
2. Bend elbows to lower forearms and chest to almost touch the mat.
3. Skim the mat with torso to bring nose past hands.
4. Push into the mat with hands to extend arms to return to start. That’s 1 rep.