Tricep Exercises to Tone Your Flabby Arms

How To Turn Your Flab to Fab!

You work hard to keep your body looking young but no matter how hard you try, you still have flabby arms.

Believe me when I say that you’re not alone. The tricep muscle in the back of your arm is one of the hardest to isolate, but it can be done.

The good thing is that once you start targeting your tricep, it’s fairly easy to tone so if you follow my advice, those flying squirrel arms can be a thing of the past in no time at all!

One of the biggest mistakes that you can make when trying to target the triceps is to use your forearms and biceps to move the weight. You have to concentrate on using the muscles in the backs of your arms or these exercises won’t be nearly as effective.

You’re probably going to be sore at first because if your arms are flabby, you’re probably not using your triceps. A little soreness in your tri muscle is a good thing though – it means that you’re finally hitting the right spot!

    tricep pulldown
  1. Tricep Pulldowns: This one can be done at the gym using the pull down machine or at home using two dumbbells. It’s great because you’re using both positive and negative resistance, which many professionals agree will hasten your results. To do it at the gym:
    1. Adjust the weight on the lat pull down machine so that you can pull it down fairly easily.
    2. Stand in front of the machine with your feet shoulder-width apart and grasp the bar so that your hands are also shoulder-width apart.
    3. Start by grasping the bar at about a 45 degree angle above your head.
    4. Slowly (it should take you 3 seconds) pull the bar down as close to your thighs as the machine will allow, keeping your arms straight. Concentrate on using only your triceps.
    5. Hold for a second
    6. Slowly let the weight pull your arms back to the starting position.
    7. Repeat 15 times and do 3 sets

    To do it at home, simply use your dumbbells to simulate the bar. Your resistance will be backwards when you do it this way but the results will be the same.

  2. Dumbbell Tricep Extensions: These can be done either standing or sitting, and you may do one arm at a time, or both together. I recommend doing one arm at a time, because it’s easier to focus on working just your tricep.

    1. Start with your dumbbell in your left hand, with your arm extended above your head, palm facing forward.
    2. Slowly (again using a 3-count) lower the dumbbell behind your head, bending your arm only at the elbow.
    3. Slowly return to starting position.
    4. Repeat 15 times with each arm. Do 3 sets per arm.
  3. Rope pull down
  4. Rope Pull Down: This exercise looks easy but I think that you’ll find finishing the third set challenging until you build up your triceps. You’ll need a cable machine and a rope attachment for it, so you may need to do this one at the gym unless you have a machine at home. This exercise also uses both positive and negative resistance so it’s an awesome way to fast-track your way to gorgeous arms.

    1. Set the weight on the machine to a weight that feels easy to pull but offers a small amount of resistance when you test it.
    2. Standing with your feet shoulder-width apart, grasp the rope with both hands.
    3. Keeping your elbows locked at your sides, slowly pull the rope down toward your thighs.
    4. Slowly return the rope to the starting position.
    5. Repeat 15 times and do 3 sets.
  5. Tricep kickback
  6. Tricep Kickbacks: You’ll need a bench to do this one, or you can kneel on the floor if you’re doing it at home. For the sake of this exercise, we’ll assume that you’re using the floor.

    1. Kneel on the floor with your back straight and a dumbbell in one hand. Support yourself on the floor with the other.
    2. Your upper arm should be parallel with (or slightly higher than) your body and your elbow is bent so that your lower arm is vertical with the floor.
    3. Keeping your upper arm stuck to your side, slowly push the dumbbell back so that your arm is completely straight.
    4. Hold for a second.
    5. Lower the weight slowly to the starting position.
    6. Repeat 15 times with each arm and do 3 sets per arm.
  7. Close hand push up
  8. Close-hand pushups: This is a great exercise that you can do anywhere and it works not only your triceps but also your butt and your entire core! You can do traditional, plank-style pushups with your weight on your toes, or you can do the “girl” pushups with your weight on your knees.

    1. Instead of starting the pushup with your hands shoulder-width apart, bring your hands in close together.
    2. Do the pushup as you regularly would.
    3. Repeat 15 times if you can, and do 3 sets.

These exercises are great to mix in with your arm routine in order to work that hard-to-hit tricep muscle. Do them 3 times per week and you’ll see firmer arms in no time.

If you know of another good tricep exercise, tell us about it in the comments section below!

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One Response to “Tricep Exercises to Tone Your Flabby Arms”
  1. Dragongirl says:

    If you are lifting use a good sports bra, but if you run, or do any cardio machines
    Please purchase a compression bra ladies!!!!

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