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3 Moves to Target Your Triceps


Tone Your Upper Arms

Triceps make up two-thirds of your upper arm, so keeping them toned makes a big difference, says Frank Moran, instructor at Reebok Sports Club in New York City. Do three sets of each.

Beginner: Triceps Extension with Band

  1. Lie on a step and loop a resistance band underneath the end where your head is.
  2. Hold an end of the band in each hand on either side of your forehead, palms facing in, elbows bent. Straighten arms, bringing knuckles toward ceiling.
  3. Return to start and repeat 10 times.

Intermediate: Dips with Swing

  1. Sit on a step with legs slightly bent, feet flat on floor. Place hands on step by thighs and press palms into step to lift butt.
  2. Next, slide butt off edge and bend elbows to drop hips 3 inches from floor. Straighten arms and slide hips back without sitting down.
  3. Repeat 8 to 10 times.

Advanced: Triceps Push-Up

  1. Lie on left side with legs together, slightly bent. Place left hand on right hip and right hand on floor in front of left shoulder.
  2. Extend right arm, lifting left shoulder off floor. Bend elbow to lower, without touching shoulder to floor.
  3. Repeat 10 times; switch sides.