How to Do Tricep Lifts

The triceps, or triceps brachii, is the large muscle located on the rear of the upper arm responsible for straightening the arm. Whether trying to achieve muscle growth or for fat-burning purposes, triceps exercises are an effective way to sculpt the upper arm. You may want to start with a low weight and fewer repetitions, but you should soon be able to build up your strength. You will need a training partner to assist and spot you while you perform the exercises.

Things You'll Need

  • Weights bench
  • Set of dumbbells
  • Set of barbells
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Instructions

    • 1

      Perform three sets of lying barbell extensions. Recline on a weight bench with your back flat and legs shoulder-width apart. Grip the barbell with your arms out straight and at a right angle to your body. Keep your hands in line with your elbows. The back of your hands should be facing your feet. Bring your forearms down in a curved line until the barbell is just above your forehead. Your upper arms should remain completely still. Return your arms to the starting position and perform 10--15 repetitions. You will need a training partner to hand you the barbell and to supervise throughout.

    • 2

      Complete three sets of triceps kickbacks. Lie flat on your front on a weight bench with a dumbbell in each hand. Keep your upper arms in line with your body and your forearms facing the floor at right angles to your body. Slowly lift your forearms back so they are completely parallel with your body. Return to starting position and repeat for 10--15 repetitions.

    • 3

      Stand with your feet apart and knees slightly bent to perform three sets of standing dumbbell extensions. Hold a dumbbell in one hand with your arm straight above your shoulder. Lower a dumbbell behind your head, in an arching motion. Your upper arm should remain still. Return your arm to the straightened position and perform 10--15 repetitions for each arm.