Free-weight triceps exercises are designed to tighten and tone your triceps muscles either individually or simultaneously, depending on the exercise you are performing. Free-weight exercises range from triceps kickbacks to triceps extensions. While many free weight triceps exercises require a dumbbell in each hand, some exercises can work both of your triceps simultaneously with only one weight.
Stability Ball Overhead Triceps Extension
This exercise will strengthen both of your triceps using only one free weight. Sit down on a stability ball with your back straight and feet flat on the floor. Place both hands under one end of the free weight, and lift until you are holding the weight directly over your head. Bend the elbows, allowing the weight to descend behind your head until your forearms create a 90-degree angle with your body. Slowly push back up and repeat.
Triceps Dumbbell Kickbacks
These triceps kickbacks will strengthen three parts of the triceps muscle. Grab a light free weight and walk to a level exercise bench. Place your left knee down on the bench while your right leg stays flat on the ground. Slightly bend your right knee and place your left hand at the end of the bench for support. With the weight in your right hand, bend your arm until a 90-degree angle is created between your upper arm and forearm. From here, kick your arm back by extending from the elbow. Kick back until the arm is fully extended. Return to your original position and repeat. Alternate this exercise with both arms before stopping.
Lying Triceps Extension
This lying triceps extension exercise will tone your triceps muscles. Lie down on a workout bench with your back flat and knees bent. With your feet on the floor, grab a free weight in each hand and bring them to your chest. From here, bend your arms at the elbows, holding the weights directly in front of your face while your elbows are even with your chest. From here, extend up from the elbows until both of your arms are perpendicular to the floor. Slowly lower your arms and repeat the exercise.
Dumbbell Bench Press
This free weight exercise will strengthen both your biceps and triceps. Lie down on a workout bench with your feet flat on the floor and your knees bent. Grab a free weight with each hand and bring them to your chest level, pretending as if they are one barbell. From this position, push up with both hands, keeping the free weights touching, until your arms are fully extended. Slowly lower both arms back down and repeat until fatigued.
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