The triceps are the muscles on the back of your upper arm. Many triceps exercises work both arms together, such as a triceps pressdown or a close-grip triceps press. However, many lifters have one side that is dominant or stronger than the other. When you work both arms together, the stronger triceps muscle can take over and do more of the work, leaving the weaker side always weaker. Work each arm independently to even out any imbalances.
Dumbbell Kickback
Step 1
Hold a dumbbell in your left hand.
Step 2
Place your right knee and right hand on a weight bench for support. Position your hand so your back is parallel to the floor, with your hips and shoulders aligned. If you put your hand too close to your knee, your shoulders will be higher than your hips. If you put your hand too far away from your knee, your shoulders will be lower than your hips.
Step 3
Lock your left upper arm against your left side with your forearm hanging down toward the floor and your palm facing your body. This is the starting position.
Step 4
Press the dumbbell back until your arm is fully extended and parallel to the floor. Pause for a count, then slowly lower your forearm back to the starting position.
One-Arm Triceps Pushdown
Step 1
Attach a single D-handle to the cable machine and position the pulley at the highest setting.
Step 2
Position your body so your left arm is directly in front of the cable.
Step 3
Take an overhand grip, palm facing the floor, on the handle with your left hand.
Step 4
Lock your left upper arm next to your left side and position your forearm so it is parallel to the floor. This is the starting position.
Step 5
Press the handle down until your arm is fully extended and perpendicular to the floor. Pause for a count and slowly return to the starting position.
Tips and Warnings
- For an increased range of motion during the kickback, lift your left arm so your elbow is higher than your shoulder. Engage your abdominal muscles to help stabilize your body. Pull your belly button into your spine and maintain this posture throughout the exercise. You can do the pushdown with an exercise band. Attach the band securely above you on a door or other object. For a different feel to the pushdown exercise, use a reverse grip with your palm facing the ceiling.
- Consult a physician before starting an exercise program. During a kickback, do not move your upper arm. Keep it high enough so it is parallel to the floor throughout the exercise. During the pushdown movement, keep your upper arm perpendicular to the floor so your left elbow points down. Don't allow your elbow to move forward.
Things You'll Need
- Dumbbell
- Weight bench or chair
- Cable machine or resistance band
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