The muscles along the back of your upper arms are called the triceps brachii. These three muscles, the long, medial and lateral heads, are responsible for straightening your arms and pulling your arms down toward your body. By isolating these muscles during resistance training, you can develop big, muscular arms. However, stop exercising immediately and check with your doctor if you feel any serious pain when performing these exercises.
Bent Over Dumbbell Kickback
Begin this exercise by holding a dumbbell in each hand. Stand with your feet about shoulder-width apart and bend over at your waist while keeping your lower back as straight as possible. Bend both arms until your elbows are tucked in close to your waist. Alternate straightening one arm at a time, pushing the dumbbell backward until your arm is approximately parallel with the ground. Repeat this exercise using alternating arms with each repetition until you have performed the desired number of repetitions with each arm.
Close Grip Behind-the-Neck Press
This exercise requires a short curling bar loaded with the desired amount of weight. Begin by sitting down on a weight bench with both feet flat on the floor. Hold the curling bar over your head with your hands close together and your elbows bent slightly. Let the curling bar lower behind your neck until your forearms are approximately parallel to the floor. Use the muscles of your triceps to push the bar up until you return to the starting position. Repeat for the desired number of repetitions. Note: The closer your hands are together when performing this exercise, the more effective it will be at building your triceps.
Dumbbell Tricep Extensions
Hold a dumbbell in one hand and stand with your feet about shoulder-width apart and your knees slightly bent. Lift the dumbbell over your shoulder with your arm straight and move your opposite arm across your chest. Bend your extended arm until your forearm is level with the floor. Use the muscles of your triceps to push the weight back up to the starting position. Repeat as desired.
Lying Dumbbell Skullcrushers
Lie down on your back on a weight bench or exercise ball and hold a dumbbell in each hand. Lift your arms straight out in front of your chest and bend both elbows at the same time until the dumbbells are level with the top of your forehead. Use the muscles of your triceps to push the weights away from your head and return to the starting position. Repeat as desired. If you're new to this exercise, you may want to have a friend close by to ensure that you don't hit yourself in the head with the weights.
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