Weight Training for Specific Muscle Groups

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The Triceps

The triceps is the major muscle group in the back of the arm and is trained during all pressing exercises. The triceps is opposite the biceps and works to extend the elbow.

[Standing Dumbbell Triceps Curl] [Seated Triceps Dumbbell Curl]

[Seated Alternating Dumbbell Press] [Bent-Over Dumbbell Triceps Extension]

[Lying Face Up Two-Arm Dumbbell Triceps Curl] [Bent-Over Dumbbell Triceps Extension]

The Exercises

Triceps
Standing Dumbbell Triceps Curl

  • Hold dumbbell with both hands, raise overhead to arms' length.
  • Stand erect, head up, feet 16" apart.
  • Rotate hands while raising dumbbell so top plates of dumbbell rest in palms, thumbs around handle.
  • Keep upper arms close to head.
  • Lower dumbbell in semicircular motion behind head until forearms touch biceps.
  • Return to starting position.
  • Inhale down, exhale up.
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Triceps
Seated Dumbbell Triceps Curl

  • Hold dumbbell with both hands and raise overhead to arms' length.
  • Rotate hands while raising dumbbell so top plates of dumbbell rest in palms, thumbs around handle.
  • Sit at end of bench, feet firmly on floor, back straight, head up.
  • Keep upper arms close to head.
  • Lower dumbbell in semicircular motion behind head until forearms touch biceps.
  • Return to starting position.
  • Inhale down, exhale up.
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Triceps
Bent-Over Dumbbell Triceps Extension

  • Hold dumbbell in right hand, palm in.
  • Sit at end of bench, feet firmly on floor.
  • Bend over as far as possible.Draw right upper arm to side, keeping lower arm vertical.
  • Press dumbbell back in semicircular motion until entire arm is parallel to floor.
  • Hold dumbbell at top momentarily.
  • Lower slowly to starting position.
  • Inhale up, exhale down.
  • Repeat with left arm.
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Triceps
Lying Face Up Two-Arm Dumbbell Triceps Curl

  • Lie on back on bench.
  • Hold dumbbells at arms' length above shoulders.
  • Lower dumbbells in semicircular motion, bending arms at elbows, keeping upper arms vertical until forearm touch biceps.
  • Return to starting position.
  • Inhale down, exhale up.
  • Can also be done on floor, or on seated or standing incline bench.
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Triceps
Bent-Over Dumbbell Triceps Extension

  • Hold dumbbell in right hand, palm in.
  • Bend over until upper body is parallel to floor.
  • Place left hand on left knee.
  • Draw right upper arm to side, keeping lower arm vertical.
  • Press dumbbell back in semicircular motion until entire arm is parallel to floor.
  • Hold dumbbell at top momentarily.
  • Lower slowly to starting position.
  • Inhale up, exhale down.
  • Repeat with left arm.