The Best Triceps Exercises for Women

You are currently viewing The Best Triceps Exercises for Women

The Best Triceps Exercises for Women



The Best Triceps Exercises for Women

The back of the upper arm is a problematic area for a lot of women.

If you’re feeling a little insecure about exposing your arms while you’re wearing a dress, then trust me, you’re NOT alone.


Women are simply prone to storing fat on their upper arms because well, you have more fat cells in that particular region.


The Best Triceps Exercises for Women


Being prone to fat storage in a certain area definitely isn’t good news however, their IS  a “light at the end of the tunnel” as they say.


There are some great triceps exercises specifically for women that you can incorporate into your triceps workouts.

Without further ado, here they are..


Types of the best triceps exercises for women:


Dumbbell Kickbacks:

The dumbbell kickback exercise is certainly performed more often by women than it is by men.

It’s a great exercise that will give you that “horse shoe” look at the back of your arm that so desirable.

Dumbbell kickbacks are a great finishing movement for the triceps.

Since it’s an isolation movement that is typically performed with little weight, it’s not the best selection to begin your workout with.

Dumbbell kickbacks have some unique characteristics that differentiate it from other movements for the triceps.


For example, studies have been conducted that show that the triceps produce their most effective isometric contraction when the arm is bent at a 90 degree angle.


Exercises with an external torque pattern that mimic this loading pattern are the close grip press and standing triceps extension exercise.


The Best Triceps Exercises for Women


Dumbbell kickbacks on the other hand have an opposite torque pattern that overloads the muscle at its weakest position in extension.

With the overload occurring while the arm is fully extended, all three heads of the triceps are recruited.


How to work the dumbbell kick exercise:

1- Grasp an appropriately weighted dumbbell.

If the dumbbell is being held in your right hand, flex your left leg at the knee and rest it atop a flat bench.


2 – Bend over at the waist and support yourself by placing your left hand atop the bench as well.

Proper positioning at this point has your back flat, your left arm extended with hand atop the bench and the upper portion of your right arm should be parallel with the floor.


3 – Exhale, fully extend your arm and briefly hold the contracted (extended) position.

Keep your back flat throughout the motion.


4 – Inhale and slowly return back to starting position, ensuring that you control the resistance the whole time as opposed to simply dropping your arm.


5 – Repeat until the desired number of repetitions are completed.


6 – Switch sides and repeat.


Do 3-4 sets of 12-15 repetitions for optimal results.


Overhead Dumbbell Extensions:


The Best Triceps Exercises for Women


  • The set up phase for this exercise can be a little tricky.

The starting position has you sitting on an upright bench with an appropriately weighted dumbbell supported on your thigh.


  • With both hands on the dumbbell handle, kick leg upwards and transfer dumbbell from your leg to a position that has you supporting the dumbbell overhead with your palms facing upwards.


  • Inhale, bend your elbow and lower the dumbbell down to an angle slightly beyond 90 degrees.


 Note: The upper portion of your arm should remain motionless and your elbows should be facing upwards towards the ceiling.


  • Exhale, fully extend your elbows and drive the weight back up overhead (starting position).

Hold this extended position briefly.


5- Repeat until the desired number of repetitions are completed.


I recommend that you perform this triceps exercise while standing as opposed to in a seated position.

Reason being, if you’re standing you’ll activate and strength the muscles of the core region so not only will you be strengthening your triceps, but also, you’ll be toning up your mid-section in the process.


Be sure to perform 3-4 sets of 12-15 repetitions for this exercise as well.


So there you have it – two easy to perform, yet highly effective triceps exercises for women.

Perform both exercises (following the guidelines provided) twice a week for optimal results.

In about 4-6 weeks, you’ll notice a visible difference and trust me, you’ll no longer be insecure about your upper arm region.

Of course, you’ll need to be eating properly as well – but more on that in upcoming articles.


Finally, I thank you, and I hope you have found the joy and interest in this article. If you are looking for other topics that interest you, please do not hesitate to contact us.

I hope you always do well.




Spread the love