A weight training that targets your triceps. Dumbbells are the only gym equipment you will need, but you should do this exercise in a weight training room at the gym. By doing this exercise regularly, you will see a combination of muscle gains in the triceps, as well as fat loss in the arms.

Body Parts

  • Triceps
  • Triceps Brachii


  • Stand with the torso bent at a 90 degree angle.
  • Place the feet at shoulder width.
  • Lightly bend the knees.
  • Hold a dumbbell in each hand with the thumb pointing forward.
  • Extend the arms horizontally along the body.
  • Bend the elbows at a 90 degree angle.
  • Avoid arching the back.
  • Pull the shoulders slightly back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head aligned with the body.


  • Bring the weight back with the arms extended.
  • Keep the arm alongside the body.


Keep the head aligned with the body. Never bend the lower back. Keep the abdominals contracted. Never lock the elbows. Keep the wrists straight.