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6 Best Tricep Exercises

By: Lindsey Bomgren, CPT | March 4, 2026

Build stronger, more defined arms with these 6 tricep exercises designed to target all 3 heads of the triceps. This roundup is ideal for women looking to improve upper-body strength at home or in the gym, whether you’re short on time or looking to add focused arm work to your fitness routine. You’ll find a mix of dumbbell, resistance band and bodyweight exercises that help build tricep strength, muscle endurance and functional power.

Jump To Exercises

Strong triceps matter more than most women realize. The triceps make up about two-thirds of the upper arm, and they play a major role in everyday pushing movements. I prioritize tricep training in my workout routines because stronger triceps support better push-ups, presses and upper body performance.

I also love tricep exercises because they build strength in a way that translates directly to functional fitness. For many women in the 25-45 age range, especially moms juggling work and family life, workout plans need to feel efficient and purposeful.

These movements help improve your posture, protect the shoulders and elbows and create balanced arm strength without relying on complicated equipment or long training sessions.

What to Know About These Exercises

These 6 tricep exercises combine dumbbell, resistance band and bodyweight movements to target all 3 heads of the triceps from multiple angles. You’ll see both compound pushing movements and isolation exercises that specifically target the elbow joint.

The goal is to build muscle strength, improve muscle endurance and support muscle growth through controlled reps and progressive overload. While some people use a cable machine for cable tricep extensions at the gym, these variations use free weights and resistance bands so you can train effectively at home.

I recommend adding 2-4 of these exercises to your upper-body workouts 2-3 times per week, even for beginners. You can pair them with chest exercises, shoulder training or tack them onto the end of a full upper-body session for focused arm work.

Note: If you have a history of elbow tendonitis, shoulder impingement or significant wrist pain, I suggest modifying your range of motion or reducing your load. You can also consult a medical professional before adding tricep isolation work if you’ve had any pain or injuries in that area.

Equipment Needed

Medium to Heavy Set of Dumbbells. I suggest anywhere from 8-20 pounds, depending on your strength level. Most women will use 10-20-pound dumbbells for isolation moves like kickbacks and skull crushers, and potentially heavier weights for dips or push-ups.

Resistance band (light to medium tension)

Sturdy bench, chair or box for tricep bench dips.

If you’re new to strength training, start lighter and focus on form. As the final 2-3 reps begin to feel challenging while maintaining good technique, you’re in the right weight range.

Instructions

Your tricep workouts can look like this: choose 3-4 exercises from the list below. Then perform:

Beginners: Aim for 2-3 sets of 8-10 reps
Intermediate: Aim for 3-4 sets of 10-12 reps
Advanced: Aim for 4-6 sets of 12-15 reps

Focus on controlled reps and proper form. Rest for approximately 40-60 seconds between sets.

This structure is flexible. You can also complete these exercises in a timed-interval circuit for a quick, efficient home workout. I’d recommend performing each exercise for 40 seconds of work, followed by 20 seconds of rest.

two women performing skull crushers as example of best dumbbell arm exercises

1. Single-Arm Tricep Kickbacks

Targets: Triceps brachii, including the long head, lateral head and medial head. This move also challenges the rear delts and core stabilizers as you hinge and hold position.

two women performing single arm tricep kickbacks with dumbbells in an arm workout

How to Do a Single-Arm Tricep Kickback

Stand with your feet hip-width apart and a soft bend in your knees. Hinge forward at the hips, keeping your back flat and core engaged. You have the option to stagger your stance for more lower back support.
Hold 1 dumbbell in your working hand, palm facing in toward your body. Bend your elbow to 90 degrees so your upper arm is tucked close to your ribs.
Keeping your upper arm still, press the dumbbell straight back by extending your elbow until your arm is entirely straight. Think about squeezing the back of your arm at the top.
With control, bend your elbow and return the dumbbell to the starting position. Repeat all reps on one side before switching arms.

Modification(s): Reduce the weight and perform the movement with your chest supported on a bench or chair to take pressure off the lower back. You can also shorten your range of motion if fully extending the elbow causes discomfort.

2. Overhead Tricep Extensions

Targets: Primarily the long head of the triceps, with support from the shoulders, core, glutes and lower back to keep your body stable throughout the movement. The overhead extension places the triceps under tension in a stretched position to support muscle growth.

women in red athletic wear performing overhead tricep extensions to target the arms

How to Do an Overhead Tricep Extension

Stand tall with feet hip-width apart, knees slightly bent and your core braced. Keep your ribs pulled down and spine neutral.
Hold 1 dumbbell with both hands or a dumbbell in each hand, pressing the dumbbell overhead.
Keeping your elbows pointing forward and close to your head, bend your elbows to lower the weight behind you until your forearms form about a 90-degree angle.
Press through the palms to straighten your arms, lifting the weight back overhead. Squeeze the triceps at the top before lowering again with control.

Modification(s): Try the exercise seated to reduce strain on the lower back, or use 1 lighter dumbbell held with both hands for more control. If shoulder mobility is limited, decrease the range of motion and avoid lowering the weight too far behind your head.

3. Tricep Push-Ups

Targets: All 3 heads of the triceps muscle, along with the chest, shoulders, upper back and deep core muscle activation. This movement is similar to a close-grip push-up, but keeping your elbows tight to your sides improves tricep activation compared to standard push-ups.

two women performing tricep push ups in a tricep workout for women

How to Do a Tricep Push-Up

Begin in a high plank position with your shoulders directly over your wrists and your hands placed slightly narrower than shoulder-width apart. Spread your fingers wide and press firmly into the floor.
Engage your core and glutes, creating a straight line from the top of your head through your heels. Keep your gaze slightly ahead of your fingertips to maintain a neutral neck.
Slowly bend your elbows, keeping them tight to your ribs as you lower your chest toward the floor. Avoid letting your hips sag or pike up.
Press through your palms to straighten your arms, returning to the high plank position. Exhale as you push back up.

Modification(s): Perform the movement on your knees to reduce the load. You can also elevate your hands on a bench, couch or sturdy chair for an incline variation that reduces intensity while maintaining proper form.

4. Skull Crushers

Targets: Triceps, with the core engaged to stabilize the body while lying on the floor. This move mimics the traditional barbell skull crusher, but uses dumbbells for better shoulder comfort and range of motion.

women laying on the ground performing skull crushers with dumbbells

How to Do a Skull Crusher

Lie on your back with knees bent and feet planted on the floor. Brace your core so your lower back stays gently pressed into the mat.
Hold a dumbbell in each hand and press your arms straight up so the weights are stacked over your shoulders, palms facing each other.
Keeping your upper arms still, bend at the elbows to slowly lower the dumbbells toward the sides of your head. Control the descent and avoid letting your elbows flare wide.
Squeeze through the back of your arms to straighten your elbows, pressing the dumbbells back to the starting position above your chest.

Modification(s): Use lighter weights and limit how far you lower the dumbbells if you feel strain in the elbows. You can also perform this move one arm at a time for better control and stability.

5. Banded Tricep Push Down

Targets: All 3 heads of the triceps, including the long, lateral and medial heads.

two women performing banded tricep push downs as part of the best tricep exercises

How to Do a Banded Tricep Push Down

Stand tall with your feet about shoulder-width apart, knees softly bent. Take a slight staggered stance for balance.
Secure the resistance band by looping one hand around your shoulder to anchor it. Grip the lower end of the band with your working hand.
With a small hinge at the hips and your elbow tucked close to your side, press the band straight back by extending your arm until it is fully straight. Focus on squeezing the back of your arm at the end range.
Slowly bend your elbow to return to the starting position with control, keeping tension in the band the entire time. Complete all reps on one side before switching.

Modification(s): Use a lighter resistance band to reduce strain on the elbows and shoulders. You can also stand more upright to decrease the intensity if the hinged position feels uncomfortable on your lower back.

6. Tricep Dips

Targets: Primarily the lateral and medial heads of the triceps, with assistance from the shoulders and chest for stabilization.

two women performing tricep dips as part of the best tricep exercises for women

How to Do a Tricep Dip

Stand in front of a sturdy bench, box, or chair. Bend your knees and lower your hips so you can place your hands on the edge behind you, fingertips pointing toward your body.
Walk your feet out in front of you and lift your hips off the bench, keeping your back close to the edge.
Bend your elbows to lower your hips toward the floor until your arms reach about a 90-degree angle. Keep your shoulders down and away from your ears.
Press firmly through your palms to straighten your arms and lift your body back to the starting position.

Modification(s): Keep your feet closer to the bench to reduce the load and make the movement more manageable. You can also perform floor dips by sitting on the ground with your knees bent and your hands placed behind you, pressing your hips up and down using your triceps.

FAQs

How often should I train my triceps each week for optimal growth?

If your goal is to tone the back of the upper arm, prioritize controlled reps and progressive overload 2-3 times per week. Because triceps assist in most upper-body pushing movements like push-ups and presses, they’re already getting indirect work. I typically program focused tricep exercises at least twice per week within upper-body workouts to build strength and support balanced arm development.

How many sets and reps should I do for triceps training?

For most women, 2 sets of 10-15 reps per exercise works well. You can also try timed intervals of 30-40 seconds of work followed by a short rest. I focus on choosing a weight that challenges the muscle group through a full range of motion. If I’m building strength, I’ll go slightly heavier and stay closer to 8-10 reps. If I’m targeting endurance, I’ll stay in the 12-15 rep range or use timed sets.

Should triceps be trained separately or with biceps and chest workouts?

I typically pair triceps with chest or shoulders since they naturally work together during pressing movements. I also like adding a few focused tricep exercises at the end of an upper body or arm day for extra volume. On busy days, combining triceps with a full upper body workout is effective.