Sculpt Stronger Arms: Five Tricep Exercises You Can Do At Home

While biceps often get all the attention, the triceps muscle on the back of your upper arm is actually larger. Focusing on triceps exercises is key to achieving toned and defined arms. Here’s a five-move routine from personal trainer Rachel Priest that you can easily incorporate into your workout.

The Triceps-Focused Workout

The workout, according to Priest, is designed to build overall upper-body strength. It combines both compound and isolation movements, which work multiple muscle groups simultaneously and target specific muscles for better definition.

Beyond aesthetics, this workout has practical benefits. Building strength in your triceps will improve your ability to push and pull in everyday activities, making daily tasks easier and more efficient. According to the American Council on Exercise, incorporating strength training exercises like these can significantly improve functional fitness and overall quality of life (ACE Fitness).

Getting Started

For the final three exercises, you’ll need dumbbells and a sturdy raised surface such as a bench. Priest advises starting with moderate weights, ensuring you can complete each exercise with good form. Since the bent-over row engages the larger muscles in your back, you should be able to lift heavier dumbbells than you would use for the isolation exercises targeting the triceps. Get all your equipment ready before beginning, to ensure smooth transitions between exercises.

Perform this workout as a circuit, resting for just 30 seconds between each round. If necessary, take longer breaks of 30-45 seconds between exercises.

Exercises for Tricep Strength

1. Push-Up

Reps: 10

How to do it:

• Start in a high plank position with your hands and toes on the floor, hands directly under your shoulders, arms extended, and your body in a straight line.
• Lower your body by bending your elbows, keeping a 45° angle between your upper arms and torso. Continue until your chest is level with your elbows.
• Push back up through your hands to return to the starting position.

Make it easier: Elevate your hands on an incline, as demonstrated by Priest, or drop to your knees.

Why Priest recommends it: “A classic compound move, push-ups target the chest, shoulders, triceps and core,” says Priest. “This builds pressing strength and activates the triceps while also training body control.”

2. Triceps Dip

Reps: 12

How to do it:

• Sit on the edge of a sturdy surface with your feet hip-width apart, holding the edge with your hands next to your hips.
• Move your butt forward off the seat and bend your elbows to 90° to lower your body.
• Push back up through your hands to the starting position.

Form tips: “Keep your elbows pointing backward and avoid shrugging your shoulders,” advises Priest.

Make it easier: Bend your knees and bring your feet closer to your body.

Why Priest recommends it: This movement isolates and strengthens the triceps, helping to tone the back of the arms.

3. Bent-Over Row

Reps: 10 each side

How to do it:

• Stand with your feet hip-width apart, holding dumbbells in front of your thighs.
• Engage your core and hinge at the hips, pushing your butt back and tipping your torso forward while keeping your back straight. Bend your knees slightly and let your arms hang down.
• Lift one dumbbell to your ribs, drawing your elbow straight up past your hip.
• Lower the dumbbell slowly with control.
• Repeat on the other side, alternating sides with each rep.

Why Priest recommends it: Priest says that bent-over rows build strength in the upper back, rear shoulders, and biceps. “They help to improve posture and add strength to balance the push-based movements.”

4. Triceps Press

Reps: 12

How to do it:

• Lie on your back holding dumbbells, with your elbows bent at 90° and your upper arms on the floor next to your torso.
• Extend your arms to push the dumbbells straight up.
• Lower under control to the starting position.

Why Priest recommends it: “This exercise focuses on the long head of the triceps, a key muscle for fuller arm definition,” says Priest.

5. Triceps Kickback

Reps: 12 each side

How to do it:

• Get on your hands and knees, holding dumbbells resting on the floor.
• Lift one dumbbell, bending your elbow, until your upper arm is pressed against your torso.
• Keeping your upper arm pinned to your torso, straighten your arm to lift the dumbbell behind you.
• Bend your elbow to slowly lower the dumbbell, but don’t lower it to the floor; keep your upper arm pinned to your torso.
• Complete all your reps on one side, then switch sides.

Why Priest recommends it: “This movement isolates the triceps in the top part of the range of motion, enhancing muscle tone. I chose these as they are a shaping move that complements compound exercises and adds targeted definition,” says Priest.