For a woman, the back of the arms tend to be a part of the body that’s hard to keep toned. Just like the hips and butt: The tricep seems to accumulate fat deposits and there is nothing worse than having flabby arms on that body you’ve worked so hard to get fit. Most of you don’t want to build enormous arms like Arnold Schwarzenegger, but there are a few tricep exercises for women that can help tone your arms, without building sleeve-busting guns.
Tricep cable extensions
These are great tricep exercises for women and will tone the back of your arms up in no time. With a straight, or curved bar attached to a cable machine: Grab the bar with an over, or under-hand grip and lock your elbows at your sides. Next, extend your arm without moving your elbows. Since we aren’t looking to build massive arms, stick to light weights and high repetitions to really get an intense burn in the tricep muscles. You can also use a single-handed attachment and do them one arm at a time for more tricep isolation.
Close-grip push ups
This is one of a few tricep exercises for women that don’t require you to visit the gym. Assume the push up position and put your hands as close together as comfortable. If you find your arms can’t handle your body weight yet: Do “female” push ups, where you push up from your knees, rather than the tips of your toes. You’ll find you can’t go down as far as with a regular push up, as it would require you to hyper-extend your elbows, so just go down as far as is comfortable.
Seated arm extensions
This is another great movement for toning the back of your arms: Sit down, with your legs extended straight in front of you and your hands at your sides, palms on the floor. Now, push your upper body up until your arms are extended — hold for 5 seconds or more. This is an excellent isolation exercise for toning.