Your triceps are located on the backs of your upper arms and can sometimes be a challenging area to tone. Hand weights, or dumbbells, can be used to target specific muscles, particularly your triceps. The American College of Sports Medicine recommends performing strength training exercises two to three days per week.
Lying Dumbbell Extension
The lying dumbbell extension targets your triceps while also engaging your abdominal muscles. Lie face up on an exercise bench with your head positioned at one end of the bench, knees bent and feet flat on the floor. Hold a dumbbell with both hands by circling your thumbs and fingers around the handle. Position the weight over your chest with extended arms. Stabilizing your core and back, bend your elbows to slowly lower the weight behind your head. Keeping your elbows in, extend your arms to raise the dumbbell back up to the starting position.
Stability Ball Overhead Dumbbell Triceps Extension
Performing an overhead triceps extension on a stability ball requires your transverse abdominal muscles to maintain balance on the ball while isolating your triceps muscles. Sit on top of a stability ball with your legs hip-width apart, knees bent and feet flat on the floor. Grasp a dumbbell by circling your thumbs and fingers around the handle of the weight. Pull your belly button into your spine, contract your abdominal muscles and straighten your back. With both arms, press the dumbbell overhead until your arms are extended. Maintaining your balance and a stiff torso, bend your elbows to slowly lower the weight behind your head. Continue lowering the weight until your elbows reach 90 degrees. Contract your triceps to straighten your arms and raise the weight back to the starting position.
Dumbbell Triceps Kickback
The triceps kickback exercise is effective for pumping up your triceps muscle. Stand with your legs slightly apart and hold a weight in each hand with your palms in. Stabilize your abdominal muscles and straighten your back. Lower into a partial squat so that your knees are bent 45 degrees and your torso is slightly forward. Bend your elbows to 90 degrees and tuck them close to your sides. Keeping your elbows in, push the dumbbells back by extending your arms. With control, bend your elbows and bring the weights back to the initial position.
Seated Dumbbell Press
The seated dumbbell press works your triceps and deltoid muscles. Sit tall on an exercise bench with a backrest. Ensure that your back is flat against the backrest, your butt is firmly on the seat, your knees are bent and your feet are flat on the floor. Position the dumbbells at shoulder height with your elbows bent and palms out. Contract your abdominal muscles and press the weights overhead by straightening your arms. Once your arms are extended, bend your elbows to lower the weights back to your shoulders.
Stability Ball Dumbbell Press
The stability ball dumbbell press works your triceps, chest, and shoulders while using the bulk of your abdomen to maintain balance and position. Sit on a stability ball with your knees bent and feet flat on the floor. Hold a dumbbell in each hand. Stabilize your abdominal muscles and stiffen your torso. Maintaining this position, slowly lean back while walking your feet away from the ball and allowing the ball to roll up your body. Continue until your head, shoulders and upper back are in contact with the ball. Reposition your feet so that they are flat on the floor directly below your knees, which should be at 90 degrees. Prevent your hips from sagging so that your body forms a straight line from your head to your knees. Position the weights directly above your chest with your arms extended and your palms facing the direction of your knees. Bend your arms to slowly lower the weights to your chest and then extend your arms to press the weights back up to the starting position.
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