The back of the upper arm, or triceps, is a trouble-spot for many women. You don't need fancy equipment to work your triceps muscles. Grab a couple of light dumbbells or an exercise band and do these exercises in the comfort of home. Pick two or three of the exercises and do two sets of 12 to 15 repetitions.
Chair Dips
Use a sturdy chair that won't tip over. Stand in front of the chair as if you are going to sit down. Place your hands on the edge of the chair with your arms straight and set your feet flat on the floor with your knees bent at 90 degrees. Bend your elbows until your upper arms are parallel to the floor. Your elbows should travel back, not out to the sides. Push back up, straightening your arms.
Triceps Pushups
Kneel down and place your palms flat on the floor in front of your knees. Slide your knees back until your body is a straight line from your shoulders to your knees. Lift your feet in the air and cross your ankles if it is more comfortable. Bend your elbows to lower your body toward the floor, but instead of letting your elbows flare out to the sides as in a pushup, keep your elbows close to your body. Your upper arms should almost touch your sides. Lower as far as you can then press back up until your arms are fully extended.
Kickbacks
Step back with your right leg and place your left hand on your left knee for support. Hold a dumbbell in your right hand and lock your upper arm against your side with your elbow at a 90 degree angle. Press the dumbbell back until your arm is straight. Pause for a count then slowly lower. Complete all your repetitions on one side then do the left side.
Triceps Extension
Wrap a resistance band around a pole, railing or door knob. Make sure it is secure. Step away from the pole until the band is taut. Hold a handle in each hand with your palms facing the floor. Lock your upper arms next to your sides with your forearms parallel to the ground. Press down, straightening your arms. Do not move your upper arms from your sides. Squeeze your triceps then slowly release.
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