When you think of arm muscle, you probably think of the biceps, the muscle that’s at the front of your upper arm. While the biceps hog the limelight, it’s actually the muscle behind it, the triceps, that’s bigger.
So if you’re interested in working out to achieve more defined muscles in your arms you need to make sure you’re paying attention to your triceps, which is exactly what this five-move routine from personal trainer Rachel Sacerdoti does.
“This workout builds your overall upper-body strength by combining compound and isolation movements,” says Sacerdoti.
Bonus: It also builds strength to help you with pushing and pulling in everyday life.
The workout
You’ll need dumbbells for the final three exercises, as well as a sturdy raised surface like a bench. “Start with moderate weights to complete each exercise with good form,” says Sacerdoti.
The bent-over row is a compound exercise that relies on the large muscles in your back, so you should be able to use heavier dumbbells than for the last two exercises, which isolate your triceps.
As Sacerdoti writes in the caption, perform this workout as a circuit. “Stick to 30 seconds of rest between each round and take longer rests of 30-45 seconds between the exercises if needed,” says Sacerdoti.
To help you transition quickly between exercises, get all the equipment laid out and ready before you start.
1. Push-up
(Image credit: svetikd / Getty Images)
Reps: 10
How to do it:
- Adopt a high plank position on your hands and toes, with your hands directly underneath your shoulders and arms extended, and your body in a straight line from head to heels.
- Bend your elbows to lower, keeping a 45° angle between your upper arms and torso, until your chest is level with your elbows.
- Push powerfully through your hands to return to the start.
Make it easier: Place your hands on an incline, like Sacerdoti does in her Reel, or drop to your knees.
Why Sacerdoti recommends it: “A classic compound move, push-ups target the chest, shoulders, triceps and core,” says Sacerdoti. “This builds pressing strength and activates the triceps while also training body control.”
2. Triceps dip
(Image credit: Getty Images)
Reps: 12
How to do it:
- Sit on the edge of a sturdy surface like a chair or exercise bench with your feet hip-width apart, holding the edge with your hands next to your hips.
- Move your butt forward off the seat, then bend your elbows to 90° to lower.
- Push powerfully through your hands to return to the start.
Form tips: “Keep your elbows pointing backward and avoid shrugging your shoulders,” says Sacerdoti.
Make it easier: Bend your knees and bring your feet closer to you. The closer your feet, the easier it will be.
Why Sacerdoti recommends it: This movement isolates and strengthens the triceps, helping to tone the back of the arms.
3. Bent-over row
(Image credit: Getty Images / LordHenriVoton)
Reps: 10 each side
How to do it:
- Stand with your feet hip-width apart, holding dumbbells in front of your things.
- Engage your core and hinge at the hips, pushing your butt back and tipping your torso forward, 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 slowly with control.
- Repeat on the other side, alternating sides with each rep.
Why Sacerdoti recommends it: Sacerdoti 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
(Image credit: Getty Images)
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 start.
Why Sacerdoti recommends it: “This exercise focuses on the long head of the triceps, a key muscle for fuller arm definition,” says Sacerdoti.
5. Triceps kickback
(Image credit: Getty Images / Kmatta)
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 Sacerdoti 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 Sacerdoti.
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