Triceps help us have a stronger build and balance for our arms. If you want an intense workout that will surely help you build defined arm muscles then check out our top exercises and let’s go!

1. Ring Dips

In this, you lift yourself up with your hands placed firmly on rings instead of a single bar. The rings make it extremely difficult to stabilize and thus more effort is needed. It works up the whole body but specially the arms, shoulder and the abdomen.

From: stylecraze

2. Tricep Kickback


Start standing with your feet hip-distance apart and a slight bend in your knees. Keeping your shoulders down and back, send your hips back so you’re at a 45-degree bend at the waist. With a dumbbell in each hand, pull your elbows back so the dumbbells are by your ribcage. Hold them here. Then straighten out your elbow so your arms are straight back behind you, contracting your triceps.

From: prevention

3. Cable Rope Overhead Triceps Extension

Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position. Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched. Return to the starting position by flexing your triceps as you breathe out.

From: bodybuilding

4. Lying Triceps Extension

Using an EZ-bar, lie faceup on a bench and extend your arms so you’re holding the bar directly over your chest. Bend your elbows to lower the weight to just above your forehead. Pause, then press the bar back up to the starting position. Keep your upper arms stationary throughout the movement.

From: muscleandfitness

5. Overhead Triceps Extensions

Start in the standing position with one great gripped between your hands. Raise the weight overhead, and bending at your elbows lower the weight back behind your head. Return to the starting position.

From: popsugar

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