Gentle And Effective Tricep Exercises

The back of your upper arm responds well to strength-training exercises, but many triceps workouts are painful on the wrists and elbows. Tone and strengthen your triceps using gentle exercises with a resistance band or in the water. Perform strength training for your triceps two to three days a week with a day of rest between workouts.

Triceps Pushdown

Secure the middle of the resistance band to a stable base slightly over your head. Wrap the middle of the band around a pole or door handle if you kneel to perform the movement. Hold a handle in each hand with your palms facing down and your arms bent at a 90-degree angle. Place your elbows against your sides. Exhale and straighten your arms as you pull down on the band. Finish with your hands in front of your hips. Inhale and bend your arms to return to the start position. Complete 10 to 15 repetitions.

Band Kickbacks

Hold a handle of the band in each hand. Place the middle of the band on the floor and stand on the band. Position your feet hip-width apart and point your toes forward. Lean forward from your waist and tighten your stomach to support your back. Bend your elbows, keep them close to your body and raise them over the height of your back. Your palms should face your body. Exhale and straighten your arms as you raise your hands behind you. Inhale and bend your elbows to return to the start position. Do 10 to 15 repetitions.

Triceps Pulldown

Hold the middle of the exercise resistance band in your right hand. Place your right hand in the middle of your chest. Hold both handles in your left hand with your palm facing up. Bend your left elbow to 90 degrees and keep your left elbow close to your side. Exhale and pull down your left hand until it is at or slightly behind your left hip. Inhale and bend your elbow to return to the start position. Complete 10 to 15 repetitions on each arm. If you do not have enough tension on the band to tire your triceps by the 15th repetition, slide your right hand closer to the handles.

Water Dumbbells

Water dumbbells provide an effective triceps exercise. Hold a water dumbbell in each hand. Stand in chest-deep water. Bend your elbows to a 90-degree angle, tuck your elbows into your sides and raise your hands to the height of your stomach. Your palms should face the bottom of the pool. Exhale and straighten your arms as you bring the dumbbells to the outside of your hips. Inhale and bend your elbows, returning to the start position.