Don't let your biceps get all the love.
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If you have a set of dumbbells, you can move through some great tricep exercises. These muscles on the backs of your arms are often overlooked, says trainer John Gardner, but you can easily train them with a few simple moves. Here’s how to get started.
Trainer James Shapiro says this is one of his favorite tricep exercises.
- Lie on bench, dumbbell in each hand, palms facing in.
- Lift dumbbells over face.
- Bend elbows so weight drops behind head.
- Straighten arms to lift weights back up.
Do 12 reps, 2 sets.
Trainer Emily Skye says this targets the triceps and back.
- Hold dumbbell in both hands above head.
- Slowly bend elbows to lower weight behind head.
- Keep chest up, core engaged.
- At lowest point, straighten elbows to lift weight back overhead.
Do 10 reps.
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Skye says this improves stability, posture, and upper body strength.
- Hold dumbbell in both hands.
- Lower into slight squat.
- Bring dumbbell across body toward hips.
- Raise back to chest height.
- Repeat on other side for one rep.
Alternate for 15 reps.
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Here’s another move from Skye that targets the triceps.
- Kneel, hold dumbbell in one hand above head.
- Slowly bend elbow, lower weight behind head. Weight follows path of spine.
- At lowest point, straighten elbow to extend weight back up.
Do 10 reps per arm.
Fitness pro Laurie Alfano says this targets triceps without straining the shoulders.
- Lie on your back, knees bent, feet on mat.
- Hold dumbbell in both hands. Hover weight above abs.
- Bend elbows down to touch mat.
- Press weight back up.
Do 3 sets, 15 reps.