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Super Easy Triceps Exercises That Work

Updated on January 14, 2011

This article is primarily intended for women, but anyone can do this. These exercises are meant to firm, tone and give a bit of definition to the triceps; we're not looking to achieve that Madonna look, where the definition is so noticeable, it creeps you out just to look at it.

No. These exercises for the average woman who wants to maintain an uber-feminine appearance whilst staving off the dreaded Bingo Arm. You know what that is, right? When a woman waves her arm in the air, and you can practically hear the wobble? Scary stuff, and something I would personally be prone to, if I didn't work my arms out.

I've tried all kinds of biceps exercises over the years, and I'll tell you the secret to finding the one that works best: It's the one you don't hate doing. Sure, placing your knee on a bench, bending forward and straightening your arms behind you will definitely work -- but that exercise is less than a joy, which led to my constantly skipping it and saving it for next time. Once I found the perfect triceps workout, I started making time for it, and my arms toned right up. There are several variations, I'm just going to list the two that I do myself.

Skull Crusher Demonstration

Skull Crushers

Step 1

Get you an exercise ball. You can get them at any sporting goods store. Get a good one -- there are loads of exercises you can do on them. Make sure you have something to inflate it with; they look small, but they hold quite a lot of air.

Step 2

Get you some little dumbbells. You can get these anywhere, too. I started with 1 pound weights and now I use 2 or 3, depending. You do not need heavy weights, you are not trying to build bulk here, you are just looking for slight definition.

Step 3

You're going to lay on the ball. Unless you're an Amazon, you should be able to rest your head, back and at least part of your butt on the ball. (And, if you are an Amazon, you can probably still find a ball large enough to allow this.) Your feet should be flat on the floor, and you should be comfortable -- this is not a position you should have trouble maintaining, unless you have some kind of physical impediment.

Step 4

Pick your dumbbells up and reach for the ceiling. Well, not quite -- you want something like a 45 degree angle. The palms of your hands should be facing each other; they should not be turned outward. Slowly bend your arms and lower the dumbbells until they're next to your head -- then slowly take them back to the original position. You can keep a slight bend in your elbow; you don't have to extend your arms fully each time.


Make sure you are using your triceps to raise and lower the weights; it's pointless if you don't! Also, do not do them quickly -- you'll get more out of taking it slow.

One Arm Dumbbell Extensions

Step 1

You'll need that exercise ball again.

Step 2

You'll need those weights again.

Step 3

You're going to be in the same basic position you were in before, but this time one hand will be on your hip while the other arm works out.

Step 4

Hold the dumbbell in your hand, and have your palm facing forward. Reach for the ceiling. Next, you're going to bend your arm and lower the dumbbell to your chest. Slowly. And then raise it back up. That's it! When you're done, repeat the same thing on the other side.


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