Triceps Workout for Women: 10 Exercises for Super Toned Arms

We all have that one area of our body we’d love to improve. For many women, it's the triceps—the back of the arms.

Maybe you’re tired of the “batwing” effect, or perhaps you just want to feel stronger and more confident in your upper body. Whatever the reason, you’re not alone, and with the right workout, you can definitely tone and strengthen your triceps.

Before we dive into the workout, I’ve got a freebie for you! Grab your Beginner’s Home Workout Cheat Sheet - it’s packed with easy, beginner-friendly exercises that’ll set you up for success in your fitness journey. You can use it to pair with today’s tricep exercises or any of your workouts at home.

Now, let’s get into those 10 tricep exercises that will help you get super toned arms!

1. Tricep Dips

A classic exercise for good reason! Tricep dips use your body weight to target the triceps, shoulders, and chest. To do them, place your hands behind you on a bench or sturdy surface, with your fingers facing forward. Lower yourself until your elbows are at about 90 degrees, then press back up to starting position.

Pro Tip: Keep your elbows close to your body to ensure you’re targeting the triceps effectively.

2. Overhead Tricep Extension

This exercise works your triceps from a different angle, helping to target the long head of the muscle. Using a resistance band or dumbbell, raise your arms overhead and slowly bend at the elbows to lower the weight behind your head. Extend back to the starting position.

Pro Tip: Keep your core engaged and avoid flaring your elbows out to the sides.

3. Close-Grip Push-Ups

While push-ups are great for the chest and shoulders, bringing your hands closer together will put more emphasis on your triceps. Perform the push-up as usual, but with your hands directly under your shoulders or a little closer.

Pro Tip: Keep your body in a straight line and engage your core to prevent sagging in your lower back.

4. Tricep Kickbacks

To do a tricep kickback, hold a dumbbell in each hand and hinge forward slightly at the hips. Keeping your elbows tucked in, extend your arms straight back, squeezing your triceps at the top.

Pro Tip: Focus on form and control; don’t rush through the movement. A slower pace works best for toning!

Don’t forget to download your FREE Progress Tracker to track your progress and stay on track with your triceps workout! This handy tool will help you monitor your improvement, stay motivated, and keep your fitness journey moving forward. Download it now and set yourself up for success!

5. Diamond Push-Ups

A variation of the classic push-up, the diamond push-up brings your hands together to form a diamond shape underneath your chest. This isolates the triceps and helps improve muscle definition.

Pro Tip: If a full push-up is too challenging, start on your knees until you build strength.

6. Tricep Kickbacks with Bands

Using a resistance band, step on the band and hold the handles. With your elbows bent at a 90-degree angle, extend your arms behind you, focusing on squeezing your triceps as you push.

Pro Tip: This exercise works great for people who don’t have access to dumbbells.

7. Skull Crushers

Also known as lying tricep extensions, this exercise is great for isolating the triceps. Lying on a bench or the floor, hold a dumbbell in each hand. Lower the weights toward your forehead by bending at the elbows, then extend your arms back up.

Pro Tip: Start with a light weight and focus on the form to avoid straining your elbows.

8. Kickback and Hold

For this variation, perform a tricep kickback as usual, but hold the position at the top for a few seconds before lowering the weight. This added pause increases time under tension, helping to build strength and muscle.

Pro Tip: Keep your shoulders down to prevent unnecessary strain.

9. Lying Tricep Extensions

Similar to skull crushers, but with more controlled movements. You’ll lie on your back and, holding dumbbells, extend your arms directly above your chest. Lower the dumbbells to the side of your head before returning them to the starting position.

Pro Tip: Keep your elbows in place and only move your forearms during the exercise.

10. Resistance Band Tricep Pushdowns

This is a fantastic move if you have a resistance band. Attach the band to something sturdy, hold the ends, and press them down by extending your arms toward the floor. Keep your elbows in tight to your body.

Pro Tip: The key to this exercise is controlling the resistance and squeezing your triceps as you press down.

Want more structured guidance? Try my 12-Week Beginner Workout At Home Program, where I incorporate exercises like these into a full-body plan designed to build strength and confidence over time. You’ll get a variety of workouts for all areas of your body, including arms, that you can do at home in just 20-30 minutes a day. Check it out [here] and start your fitness journey today!

Bonus Tips for Toned Arms:

• Consistency is key: Just like any other muscle group, your triceps need regular training. Aim for 2–3 times per week, with at least a day of rest in between.
• Mind-muscle connection: Focus on engaging the triceps throughout the exercises. This will ensure that you’re targeting the right muscle and maximizing your results.
• Add variety: As you get stronger, don’t forget to mix up your exercises to prevent plateaus and keep things interesting.

Ready to take your results to the next level? Grab the 12-Week Beginner Workout At Home Program to get a complete plan that’ll give you long-term results, not just a quick fix.

And if you love what you’re learning, don’t forget to follow me on Pinterest for more workout tips, inspiration, and motivation!