The back of the arms, or the triceps, are a common trouble area where the body tends to store excess body fat. Training the triceps with various pieces of fitness equipment can help to target that area and tighten the underarms. Use dumbbell kickbacks, dips and other exercises to train the different heads of the triceps, three heads total, and tone the arms.
Dumbbell Kickback
A dumbbell kickback is performed with one dumbbell and bench. Begin this exercise by kneeling over a bench with one arm supporting the body. Grasp a dumbbell with the other hand and position the upper arm parallel to the floor. Extend the arm until it is straight then return the dumbbell to the starting position and repeat. Continue the exercise with the opposite arm.
Dip Machine
The dip machine is commonly found at local gyms and health clubs. It will place the entire work load on the triceps without recruiting other muscle groups. Start this exercise by setting the desired weight, grasping the handle bars with each hand and sitting tall. Keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90-degree angle. Contract the tricep muscles and press the handles downward while maintaining a slight bend in the tricep to keep constant tension on the muscle. Slowly return the handlebars to the starting position and repeat for desired repetitions.
Rope Pushdown
Begin this exercise by attaching a rope to an overhead cable pulley. Stand with feet shoulder width apart, knees slightly bent and abs tight to stabilize. Start with the arms bent at elbows at 90 degrees then pull the rope down until your arms are extended below your chest. Hold the rope at the bottom of the exercise to give the triceps a good squeeze. Repeat the exercise for desired repetitions.
Skull Crushers
Skull crushers are a common tricep exercise among power-lifters and bodybuilders. The reason this workout works so well is because it targets multiple tricep muscle heads which requires assistance from extra muscle fibers and allows you to lift fairly heavy. This exercise can be performed with either dumbbells or a barbell. Start by loading the barbell with the desired amount of weight, lying down on a flat bench and holding the bar over the chest. Bend at the elbows to slowly lower the barbell toward the forehead then contract the triceps to slowly return the barbell to the starting position. Repeat for the desired number of repetitions.
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