The Best Triceps Exercises for Women

By Rachel Shelasky
Updated August 29, 2014
Elinor Carucci
Tone your triceps muscles in just 15 minutes with these simple exercises.
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The Routine

Elinor Carucci

Just when you thought you were safely in sweater season, it’s time for holiday parties—and cocktail dresses. Arm yourself to bare those jiggly bits on the flip sides of your biceps (wave hello and you’ll see them). Strengthening these areas will help you look great in sleeveless styles and may also give a small boost to overall metabolism, says David Goldman, a personal trainer and the owner of Wicker Park Fitness, in Chicago, who created this routine. Do the moves, some of which require five- to eight-pound weights and an exercise ball, three times a week. Soon you’ll be waving arm wobble good-bye.

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Move 1: One-Arm Press

Jason Lee

(A) Lie on your left side with legs stacked, knees slightly bent. Place your left arm on your right shoulder. (B) Press your right palm into the floor to lift your torso, extending your right arm until it’s straight. Do 12 repetitions, then switch sides.

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Move 2: Stability-Ball Push-Up

Jason Lee

(A) Come into a plank position, with your toes resting on a stability ball. Place your hands a little closer than shoulder-width apart. (B) Bend your arms slowly until your elbows reach a 90-degree angle, then press back up to straighten. Do 12 repetitions.

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Move 3: Dumbbell Skull Crusher

Jason Lee

Lie on a stability ball or a bench and extend both arms overhead, a weight in each hand. (A) Bend your elbows so your forearms are parallel to the floor. (B) Slowly straighten your arms, then lower them to the starting position. Repeat 12 times.

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Move 4: Overhead Extension

Jason Lee

Stand with knees soft, arms straight up with elbows next to ears, holding a dumbbell in your hands. (A) Bend your elbows to a 90-degree angle. (B) Squeeze your triceps to straighten your arms, pressing the dumbbell up. Slowly lower to the start position. Complete 12 reps.

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Move 5: One-Arm Kickback

Jason Lee

Place your left palm and knee on a bench. Hold a weight in your right hand and lift your right arm parallel to your torso. (A) Bend your right elbow to a 90-degree angle. (B) Slowly straighten your arm, pause, then return to the start position. Do 12, then switch sides.

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Move 6: Close-Grip Push-Up

Jason Lee

(A) Get on the floor in a push-up position, with your hands directly under your shoulders. (B) Keeping your elbows close to your sides, lower your body. Make sure to contract your abdomen and gluteals. Return to the start position. Do 12 reps.

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