Every time you extend your arm at the elbow, you are using your triceps muscles. So, naturally, any exercise that requires you to extend your elbow will work the triceps. Elbow extension is a secondary motion in a wide variety of exercises, such as the bench press and shoulder press, but if you want to focus exclusively on the triceps using weights, choose from several exercise options.
Dumbbell Kickback
The dumbbell kickback is a simple arm-extension exercise that, when done properly, directly targets the triceps. Pick up a dumbbell with your left hand. Stand next to a bench or any stable surface that is approximately knee height. Rest your right knee on the surface and keep your left foot on the ground. Bend at the waist so that your back is parallel to the ground. Rest your right knee on the bench for support if necessary. Bend your elbow and lift the weight up toward your ribs until your upper arm is also parallel to the ground. Your arm should be bent at the elbow to form a right angle. Keep your shoulder still and extend your elbow. Lift the weight until your arm is completely straight, then relax your arm and allow the weight to swing back to its starting position. Repeat the same process for the other arm. Any shoulder motion in this exercise will decrease its effectiveness. If you can't lift the weight without swinging your shoulder, use a lighter weight.
Lying Barbell Extension
The lying barbell extension requires you to lie on your back and extend the weight above your head. Sit down on a bench and place a barbell on your lap. Lie back flat on the bench and rest the barbell on your chest. Lift your upper arms so that they are in a perfectly vertical position, and hold the barbell just above your face. Keep your shoulders perfectly still and extend your elbows so that you lift the weight to its finishing position over your chest. Bend your elbows and return the barbell to its starting position to complete one repetition.
Dips
The dip relies primarily on body weight for resistance, but you can add weight to the exercise by placing barbell plates on your lap. Sit down on the floor between two benches. Place the desired amount of weight in your lap, then prop your feet up on a bench. Place the heels of your hands, one at a time, on the bench behind you and lift yourself up so that you are suspended in an upright seated position between the two benches. In a controlled manner, bend your elbows and lower yourself toward the floor. Then push yourself back up by extending your elbows. This exercise necessarily incorporates shoulder motion, but the primary focus of the resistance is on the triceps.
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