Learn five triceps exercises to create a targeted weightlifting circuit focused on building muscle.
Ready to strengthen the largest muscle group in your arms? Try these quick and effective triceps exercises. They’re perfect for beginners and avid gym-goers alike. Simply choose a dumbbell weight that suits your fitness level and get started.
Complete these exercises for triceps in three cycles with 12 reps for each. For the dumbbell row and triceps kickbacks, perform the triceps exercises 12 times on each side.
For this triceps workout, you’ll need dumbbells, an exercise mat and a flat weight bench or chair.
To increase the intensity of this triceps exercise, walk your feet farther away from the bench.
For this triceps exercise, you’ll use a bench or chair for support. You’ll keep one hand and knee on the bench. Make sure to maintain a flat back with a firm core and keep your neck neutral.
Start with one hand and one knee on the bench for support. Your hand should be flat on the bench with your arm straight. The hand that’s not touching the bench will lift and hold the weight. Just like triceps kickbacks, you’ll maintain a flat back with a firm core while keeping your neck neutral.
This exercise can be performed standing or sitting on your bench or chair.
These five triceps exercises may be quick, but they’re great for toning and building muscle. For other arm strengthening exercises, try this circuit workout with five simple biceps exercises.