Hand Weight Exercises to Tone Triceps

The triceps muscle is located on the back of the arm. Its function is to extend the forearm, acting contrary to the biceps. In any triceps exercise, the key is to keep the elbow steady and move only the forearm and hand.

  1. Triceps extensions

    • In either a seated or standing pose, hold a dumbbell in one hand. Raise your hand above your head with your elbow as close to your head as possible. Lower your hand behind you, bringing your hand toward your shoulder. Then extend back to the overhead position.

    Chair dips

    • Sit on a sturdy chair or bench, with your buttocks close to the edge. Place your hands near your buttocks. Push your buttocks up and off the chair and then lower them until they touch the floor, keeping your hands on the chair to brace yourself. Then do the reverse, pushing with your arms so that your buttocks return to the height of the chair. Do as many repetitions up to five as you can do comfortably.

    Close grip push ups

    • Place yourself on hands and knees. Bring your hands close together. Make a diamond shape with your thumbs and forefingers. Keeping your back straight, lower your chest the floor as low as possible, then push yourself back up.