People tend to forget about their triceps when exercising, but triceps muscles --- those on the back of your upper arms --- can also be difficult to tone. While cardio exercise typically helps build lower-body strength, it doesn't normally promote upper-body strength, especially when it comes to triceps. Integrating targeted strength-training exercises into your workout routine, however, can help you build and shape difficult-to-tone triceps muscles. Using different handle grips on a pull-down cable and weight machine you can effectively work out triceps.
Basic Pull-Down Exercises
Perform a variety of basic pull-down exercises to shape and tone triceps muscles by gripping the handles, or a handlebar, differently with each strength-training exercise. From an upright seated position, first grip the handles with your palms facing toward you. Pull them straight down to the top of your chest and then slowly release them upward again. Complete 12 repetitions. Switch things up by grabbing the handles with your palms facing the opposite direction for another 12 repetitions. Add variation by pulling handles out wider, or use a handlebar with handles on the end for a wider pull, to complete another set of pull-down exercises, recommends Hollywood Body Club. Pause between sets and make sure your posture remains erect during repetitions.
Chest Pull-Down Exercises
From a seated position, grab the handles with your palms facing each other, or grab a handlebar with palms facing away from you. While keeping your back straight, lean back slightly and pull the handles down until they are right in front of your chest to work triceps muscles. Slowly return them to the starting position and repeat 12 times.
Close Pull-Down Exercises
Stand directly in front of the weight pulley machine with your back straight. Grab the handles, or a handlebar, with your palms facing forward and hands close together. Pull the handles down to your shoulders. While keeping your upper arms glued to your rib cage on each side, slowly lower the handles with your upper arms only. Slowly release your lower arms upward again until your hands are parallel with your shoulders. Complete 12 repetitions per set.
Stiff-Arm Pull-Down Exercises
Stand in front of the weight machine and take a step back. Align your feet and with a straight back grab the handles with your palms facing away from you. While keeping your arms extended, pull the handles straight down toward your upper legs without bending your arms. Slowly release upward until your hands are parallel with your head and repeat 12 times.
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