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Tricep Exercises to Shape Up your Arms

Tricep Kickbacks

  • Bend over fully at the hips keeping your upper body parallel to the floor
  • Support your body by placing your left hand and knee on an exercise bench
  • Keep your right knee slightly bent and your foot flat
  • Bend your arm so that your upper arm is along side your body and your forearm is pointing straight down (this will help isolate the triceps)
  • Inhale, hold your breath and extend your arm out until it is straight
  • After your arm is fully extended, squeeze your tricep to make sure it is fully extended
  • The movement should finish with the dumbbell above your back
  • Lift for a count of two and lower for a count of four while exhaling
  • Return to the starting position
  • Switch sides

Tricep Dips

  • Grasp the bars of a dip station with palms facing your body (some machines allow you to attach weights to this movement – don’t do it until you’re familiar with the movement and your body weight feels very light)
  • Keep hands shoulder width apart
  • Lift up so that your arms are straight and elbows are locked
  • Look straight ahead and keep elbows pointing slightly to the rear
  • Inhale as you lower your body in a slow controlled manner
  • Lower yourself until your upper arms are parallel to the floor
  • Slowly raise yourself back to starting position exhaling as you go
  • Pause at the starting point
  • Repeat movement
  • Perform 3 sets of 8-10 reps

Reverse Grip Stirrup Handle Pressdown

  • You’ll need to be at a gym for this exercise
  • Face a cable stack with a stirrup handle
  • Select a comfortable weight on the machine (light enough to allow 10-12 reps)
  • Grasp the handle with an underhand grip so that your arm forms a V (hand up at about chest level)
  • Keep your waist slightly bent and your elbow close to your side
  • Extend your arm downward to a point just short of locking your elbow
  • Squeeze your triceps throughout the exercise
  • Once you’re at the bottom of the movement, let your arm slowly travel back to starting position
  • Switch sides

Biceps Exercises
Beginners should consult with their physician prior to starting any exercise program. If you’ve never lifted weights, you may want to consult with a personal trainer for one on one instruction and to develop a personalized exercise program.