Triceps Exercises for Beginners

Posted On Feb 9, 2017 By Bowflex Insider Team

Triceps Exercises for Beginners

If you want to have strong, toned upper arms, you are going to want to make sure you add exercises into your workout routine that focus on your biceps and triceps muscles. The biceps probably come as no surprise, as the dumbbell curl makes its way into the majority of upper body workouts. It is also important to make sure you are spending time working on your triceps as well though, to make sure you are building up the strength in the extension movement and stability of your arms.

Adding strength building and toning exercise for your triceps to your upper body workouts is actually super simple. Here are a couple moves you can work in using a dumbbell or other object that will provide weighted resistance:

The video shows you two simple exercises for your triceps:

Triceps Kickback

How to do triceps kickbacks for beginners

With your knees slightly bent, hinge forward at the waist while keeping your back straight and maintaining your balance. Bring your upper arms to the sides of your body so your elbows are lined up with your back. While keeping your upper arms locked in that position, slowly extend your arms out behind you until your arms are straight. Hold that position for a second or two, then slowly bring your arms back into the starting position and repeat.

Overhead Triceps Extension

Overhead triceps extensions for beginners

Grip your dumbbell on one end with both hands behind your head. Your elbows should be at about a 90-degree angle and should be pointed forward, not out, almost as if they are hugging your ears. Place your feet about shoulder width apart and bend your knees slightly. Tuck your chin and extend your arms up. Be sure to keep the dumbbell or similarly weighted object clear from the back of your head as you extend your arms up, creating length in your arms and making sure your elbows and wrists are stacked over your shoulders. Slowly bring your arms back to the bent position and repeat.

Do about 10 reps of each exercise at a weight that is challenging during the last couple reps, but still allows you to keep correct form.

Want more quick workout ideas? Check out our Quick Workouts playlist on our YouTube channel.


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Push-ups for Beginners