An At-Home Triceps Workout With Just 4 Moves

Tricep dips can be done almost anywhere.
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You should feel 100-percent confident in your tank tops. If you're feeling a little self conscious, though, toning your triceps — the back part of your arms — can help. Another good reason to commit to easy tricep workouts, beyond the tightened, well-defined muscles you'll develop? They can help you during everyday tasks.

Your triceps allow your arms to move without any dysfunction, says Lindsay Bennett, a celebrity trainer in Nashville, Tennessee. "If the triceps muscle is weak, it can cause other surrounding muscles to over-compensate in order to stabilize the shoulder or elbow, which can lead to possible injury."

In addition to the simple, at-home triceps exercises listed below, is there anything else you can do help keep your arms trim, toned and flab-free?

"The best thing you can do is use them as much as possible," says Boan, who recommends squeezing in a few triceps dips off a kitchen chair next time you're cooking. "The more the work, the muscles the tighter your arms will get."

Read more: The Ultimate Workout for Sexy, Sculpted Arms

4 At-Home Triceps Exercises to Try

It's true! You can target and tighten your arms with a simple triceps workout done in the comfort of your own home. All you'll need is a set of dumbbells, starting even as low as five pounds and increasing as you get stronger.

"Some of the best exercises to start toning the triceps are kickbacks, extensions and dips," says Alysa Boan, a Dallas-based NASM-certified personal trainer at RealFitnessMaven. "All of these moves target the triceps as the primary muscle."

Do two sets of 12 reps of each of the following exercises at least once a week, but ideally two to three times if your triceps are high on your workout priority list.

1. Triceps Kickback

  1. Stand in a split-stance with your right leg forward and hold a dumbbell in your left hand, palm facing your thigh.
  2. Bend forward at the waist, place your right hand on your right thigh and keep a flat back while pulling your belly button in toward your spine and keeping your head down.
  3. Lift your left arm up until your elbow forms a 90-degree angle and your upper arm is parallel to the floor.
  4. Slowly extend your left arm behind you while straightening your elbow and keeping your upper arm parallel to the floor.
  5. Bend your elbow and lower your arm to the starting position.


If you have trouble keeping your upper arm parallel to the floor throughout this exercise, switch to a lighter weight.

Read more: The Best 10-Minute Sundress Arm Workout

2. Overhead Triceps Extension

  1. This exercise can be done standing or sitting. If you're standing, keep your feet hip-width apart, knees slightly bent and belly button pulled in toward your spine.
  2. Hold the dumbbell in both hands over your head, keeping elbows straight and close to your ears.
  3. Slowly bend your elbows lowering the dumbbell behind your head.
  4. Raise them back to the starting position.


You can increase the amount of weight used as this exercise becomes easier.

3. Triceps Dip

  1. Sit on the edge of a sturdy chair or workout bench.
  2. Place your hands palms down on the chair on either side of your hips and extend your legs out in front of you.
  3. Carefully slide your butt off the edge of the chair while keeping your arms straight and your back close to the edge of the chair.
  4. Slowly bend your elbows to almost a 90-degree angle while lowering your butt toward the floor,.
  5. Push back up to the starting position.


Beginners can bend their knees. Try to straighten your legs after a few weeks of practice.

Read more: The Ultimate Workout for Sexy, Sculpted Arms

4. Triceps Push-Up

  1. Start on your hands and knees with your hands a few inches in from your shoulders and fingers facing forward.
  2. Bring each leg out behind you, so you're in a standard plank position with your toes tucked under, abs pulled in and your head aligned with your spine.
  3. Hugging your elbows into your sides, lower your body just until your chest is two- to three-inches off the floor.
  4. Push back up to the starting position.


Don't let your elbows flare out from your body as you do this exercise.