Triceps Exercises While You Walk

Oct 17, 2011 | By Rick Rockwell

Walking is a simple but effective way to do cardio and can be done just about anywhere, like outside or on a treadmill. However, some exercisers like to work out their upper body as well when walking. The triceps, formally known as the triceps brachii, can be targeted during walking using wrist weights or light dumbbells.

Triceps Brachii

The triceps brachii, triceps for short, is located on the backside of your arm between the elbow and shoulder. This muscle is responsible for the extension of the elbow and the extension of the shoulder. The triceps brachii has three heads: the long head, the lateral head and the medial head.

Wrist Weights or Dumbbells

Wrist weights are like ankle weights but they wrap around your wrists instead of your ankles. These weights can range from 2 to 20 lbs. If you don't have wrist weights then you can use dumbbells weighing between 2 and 20 lbs. Wrist weights might be more convenient because they wrap around you and you don't have to hold them the entire time like you do with dumbbells.

Overhead Triceps Extension

When walking, raise your right arm over your head and fully extended. Next, bend your elbow 90 degrees. If using a dumbbell, grab it with an overhand grip. Your palm should be behind your head in a 90-degree bend of the elbow. Raise your arm by extending your elbow, but do not lock out your elbow. Slowly lower your arm back to a 90-degree bend in the elbow and repeat. Perform this exercise for three sets of 10 to 15 reps on each arm.

Triceps Kick Backs

Place your arms next to your sides and bend your elbows 90 degrees. Turn your palms inward to face your body. Grab the dumbbell with an overhand grip, if you are using them. Slightly tilt your torso forward as you walk, no more than 45 degrees to prevent from falling over. Extend your arms downward but do not lock out your elbows. Return to the starting position and always keep your elbows by your side. Perform this exercise for three sets of 10 to 15 reps.