Do we all agree that arm jiggle is one of the worst trouble areas ever? Especially when you can literally feel your arm still waving goodbye after your hand has stopped moving? Well, adding a few sculpting moves for your triceps is the way to blast that fatty area and replace it with long, lean muscles that give your arm some gorgeous definition.
Overhead Triceps Extension on Stability Ball: Grab a pair of dumbbells and sit upright on a stability ball with abs in nice and tight. Hold dumbbells above your head, palms facing each other and arms fully extended.
Keeping your elbows pointed forward and locked at your ears, lower the dumbbells behind your head. Straighten your arms to return the dumbbells to the starting position, and repeat move for 60 seconds. Modification: Grab a lighter set of weights and try to first master this move on a stable bench or chair.
Triceps Kickback: Lean forward from your hips until your body is at a 45-degree angle with the floor, keeping your back flat and feet hip-width apart. Bend elbows at waist so weights are a little higher than your chest. This is starting position. Keeping your upper arms still and elbows close to your body, straighten arms behind you. Return arms to starting position. That is one rep. Do this as many times as you can for 60 seconds. Modification: Grab lighter dumbbells or go at a slower pace.Push Up Row: Grab a pair of weights and get in push up plank position with your hands grasping the handles of the weights. Lower your body to the floor, pause, then push yourself back up. Once you’re back in the starting plank position, pull the weight in your right hand upward, bending at the elbow. Try to graze your right side when you “row” the dumbbell up, keeping your elbow straight. Pause, then lower the dumbbell back down, and repeat the same movement with your left arm. That’s one repetition. Repeat as many times as possible for 60 seconds. Modification: Drop to your knees and reduce the weight.
Resistance Band Triceps Extension: Grab the end of a resistance band. Raise your arm so your elbow is pointing toward the ceiling and the band is hanging down the middle of your back. Grab the band with your other hand so that your palm is facing away from your back and your hand is resting at the middle of your back. With your top hand, extend arm toward the ceiling. Keep your arm as straight up and down as possible.
Lower and repeat for 30 seconds. Reverse hand positions and repeat for 30 seconds on the other side.
Kettlebell High Pull: Begin in a standing position with feet spread shoulder-width apart, grasping a kettlebell with both hands. Arms should start straight with the kettlebell hanging in front of the body. Bring the kettlebell up toward your chin, shooting your elbows out to the sides and angled upward. In a controlled motion, bring the kettlebell back to the starting position and begin again doing this as many times as possible for 60 seconds.