During weightlifting and strength training, the triceps muscles are often neglected or underdeveloped in favor of the biceps muscles. However, if you want to develop the back sides of your upper arms, perform five essential triceps-strengthening exercises. Complete two or three sets of eight to 12 repetitions of each triceps exercise in conjunction with a full-body workout at least twice a week for best results.
Triceps Pulldowns
Perform triceps pulldowns on a weight-selectorized cable machine. Grab each end of a rope attachment and stand facing the cable machine with your feet shoulder-width apart. Keep your back straight and your abdomen tight throughout the exercise. With your upper arms remaining close to your body, slowly straighten your arms to bring the rope attachment toward your thighs. Hold this position for one count before bending your elbows to repeat the movement.
Triceps Extensions
Triceps extensions use hand weights to strengthen your triceps muscles. Hold a dumbbell in each hand and stretch your arms above your head. Slowly lower both weights by bending your elbows until the weights are behind your head. Raise the weights by straightening your arms. Repeat this movement for the total number of sets and repetitions.
Triceps Kickbacks
Kickbacks also use hand weights to strengthen the backs of your upper arms. Be sure to bend forward at the waist and keep your knees slightly bent throughout this exercise. Maintain a straight back and keep your upper arms close to the trunk of your body. Straighten your arms until the weights are behind your body. Bend your elbows to return the weights to the original position.
Narrow Stance Pushups
Position your hands close together while performing a traditional pushup to target your triceps muscles. Place your hands on the floor positioned so they almost touch, leaving only several inches between your hands. Lower your upper body toward the floor by bending your elbows. Maintain a straight back and tightened abdomen throughout this exercise.
Dips
Use a dip bar and a dumbbell for an essential triceps-strengthening exercise. Bend forward slightly and grasp the hand grips of the bar. Hold a dumbbell between your feet and bend your legs to prevent the weight from touching the ground. Lower your body by bending your elbows and straighten your arms to lift your body to the original position.
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