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Triceps Workout For Women

Chisel Your Triceps With 2 Dumbbells and This 30-Minute Beginners' Upper-Body Workout

Apr 15 2019

When it comes to the upper body, biceps and shoulders get a lot of attention, but it's your triceps that can really give your arms that lean, sculpted appearance. Even more importantly, strong triceps help you maintain proper form in just about every pushing and pulling movement you do.

This triceps workout by New York Bach personal trainer Beate' Jones, NASM, is a great way to start whipping those arms into shape. It's a mix of triceps moves and other upper-body exercises, because a balanced upper body is key to your functional strength — and because we still want you to be able to move afterwards. The workout should take you about 30 minutes and is perfect for any fitness level. Some advice from Beate' before you start: keep your core engaged the whole time. "That way, you can really focus on the upper body," she told POPSUGAR. Get it? Got it. Grab your dumbbells and let's go.

Triceps-Focussed Upper-Body Workout

Equipment Needed: Light weights (five to 10 pounds) or resistance bands such as Therabands. (Check out this guide to determine how heavy your weights should be.)

Directions: Complete three sets of each superset, with a one-minute rest between each set. Start with the short warmup and end with the static-stretching cooldown.

Warmup: 2 sets per stretch Time/Reps
Arm circle, forwards 30 seconds
Arm circle, backwards 30 seconds
Chest opener 30 seconds
Horizontal chest opener 30 seconds
Plank walkout to upward-facing dog 5 reps
Superset 1 Reps
Front lunge to stand with curl and press 8 reps on each leg
Triceps push-up 5 reps if on toes, 10 reps if on knees
Superset 2 Reps
Bent-over row with triceps extension 10 reps
Triceps dip 10 reps
Superset 3 Reps
Plank to ankle reach 5 reps for each foot
Overhead triceps extension 10 reps
Cooldown: 2 sets per stretch Time
Shoulder stretch 30 seconds
Triceps stretch 30 seconds
Downward dog 30 seconds
Child's pose 30 seconds

Keep reading for details on how to do each move.

Image Source: Getty / Pollyana Ventura

Warmup: Overhead Arm Circle

  • Stand with feet hip-width apart.
  • Inhale and lift your arms up overhead with your palms facing forward, and exhale as you rotate your arms back behind you, keeping your palms facing forward.
  • Make large arm circles backward for 30 seconds. Then, repeat in the opposite direction (toward the front of your body) for an additional 30 seconds.
  • Complete for a total of two rounds in each direction.
Image Source: POPSUGAR Studios

Warmup: Chest Opener

  • Stand with your feet hips-width distance apart. Interlace your hands behind your back and squeeze your shoulder blades together to stretch your chest. Keeping your legs straight, bend at the hips, tucking your chin and bringing your hands over your head.
  • Hold for 30 seconds. Rest, then repeat for two holds total.
Image Source: POPSUGAR Photography / Kyle Hartman

Warmup: Horizontal Chest Opener

  • Stand with feet hip-width apart.
  • Inhale and extend your arms to the sides, opening your chest.
  • Exhale and swing your arms across the front of your body.
  • Return to the starting position, pushing your chest forward. Swing your arms across again, alternating which arm is on top.
  • Continue for 30 seconds. Complete for a total of two rounds.
Image Source: POPSUGAR Studios

Warmup: Plank Walkout to Upward-Facing Dog

  • Stand at the back of your mat and circle your arms out to the sides to reach toward the ceiling.
  • Keeping your back straight, bend forward, hinging at your hips to bring your hands to the mat. This position brings length to the back of your legs. If your hamstrings are tight, bend your knees a bit to take tension off your muscles.
  • Walk your hands forward, moving into a plank, and hold each step to stretch your calves a bit.
  • Hold the plank for a few seconds.
  • Lower your hips to just above the floor and arch your back, looking up toward the ceiling in an Upward-Facing Dog position. Hold to stretch your hips, legs, and back.
  • Return to plank position and walk your hands back to your feet until you are in another forward bend. Slowly roll up to standing, letting your head hang and keeping your neck relaxed. Return to an upright position to complete one rep.
  • Complete two sets of five reps.
Image Source: POPSUGAR Studios

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Front Lunge to Stand With Bicep Curl and Shoulder Press

  • Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
  • Step forward with the right foot as you bend the elbows in a bicep curl, palms facing towards each other. Lower your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just tap the floor.
  • Rotate your hands so that your palms are facing out, dumbbells above your shoulders.
  • Straighten your legs into a standing position while pressing the weights up to the ceiling.
  • Lower the weights to your shoulders and then your sides as you return to the starting lunge position. This completes one rep.
  • Complete for a total of eight reps on each side.
Image Source: POPSUGAR Photography

Triceps Push-Up

  • Begin in plank position with the arms and body straight, shoulders over the wrists. Keep the core engaged. To modify, go down to your knees.
  • Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
  • Straighten the arms, coming back to plank position. This counts as one rep.
  • Complete for a total of five reps if you're on your toes (as pictured) or 10 reps if you're modifying on your knees.
Image Source: POPSUGAR Photography

Bent-Over Row to Triceps Kickback

  • Lean forward and bend both knees, remembering to keep a flat back.
  • Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
  • Straighten your arms behind you, with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then bend your elbows to return the weights to your chest.
  • Lower your weights and extend your arms to return to the starting position.
  • This counts as one rep.
  • Complete for a total of 10 reps.
Image Source: POPSUGAR Photography / Kathryna Hancock

Triceps Dip

  • Position your hands shoulder width apart on the floor or on a secured bench or stable chair.
  • Move your booty in front of the bench with your legs out in front of you and feet placed about hip width apart on the floor.
  • Straighten your arms, and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
  • Now slowly bend at your elbows, and lower your upper body toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position. This counts as one rep.
  • Complete for a total of 10 reps.
Image Source: POPSUGAR Photography / Kat Borchart

Plank to Down Dog With Ankle Reach

  • Start resting on all fours.
  • With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
  • Press back into a down dog or pike position.
  • Reach your right hand back toward your left ankle, coming as close to touching it as you can.
  • Return to high plank position to complete one rep.
  • Complete for a total of five reps on each side.
Image Source: POPSUGAR Photography / Louisa Larson

Overhead Triceps Extension

  • Stand or kneel with your feet hip distance apart.
  • Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
  • Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
  • Complete for a total of 10 reps.
Image Source: POPSUGAR Photography

Cooldown: Shoulder Stretch

  • Reach your left arm across your body at chest height. Support the left arm with your right elbow.
  • Use your right arm to pull the left arm closer to your chest to increase the stretch.
  • Hold this stretch for 30 seconds, then switch sides.
  • Complete for a total of two 30-second holds on each side.
Image Source: POPSUGAR Photography / Kyle Hartman

Cooldown: Triceps Stretch

  • Reach your right arm overhead to lengthen the right side of your body. Maintain the length as you bend your right elbow, bringing your fingers to the middle of your upper back.
  • Grab your right elbow with your left hand and gently pull the right elbow toward the left.
  • Increase the stretch by lengthening the right side of your torso even more by bending sideways to the left.
  • Hold for 30 seconds then switch sides.
  • Complete for a total of two 30-second holds on each side.
Image Source: POPSUGAR Photography / Kyle Hartman

Cooldown: Child's Pose

  • Kneel on your mat with your knees hips-width distance apart, and your big toes touching behind you. Take a deep breath in and, as you exhale, lie your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
  • Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
  • Complete two 30-second holds.
Image Source: POPSUGAR Photography / Louisa Larson

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