Do These 4 Moves to Tone Your Triceps

Do These 4 Moves to Tone Your Triceps

Last updated: June 2026 · 3 min read

We call the triceps the "transformation muscle." They power every push, pull, and arm extension you make — so keeping them strong matters. These four moves tone and tighten the back of your upper arms. You'll need a pair of light dumbbells (2–5 lb) and a mat.

1. Kneeling Tricep Extensions

Start here to wake the triceps up with a focused overhead burn.

  • Kneel with your knees hip-width apart and reach both arms overhead, weights in hand. Knit your ribs in, draw your abs toward your spine, and relax your shoulders.
  • Lower your forearms behind your head to engage the triceps.
  • Open your elbows to the sides, then squeeze them back together.
  • Extend your arms straight overhead. That's 1 rep — do 30.

2. Plank to Row and Tricep Kickback Combo

Once that's fired up, add some instability to work the triceps and core together.

  • Begin in a straight-arm plank, one dumbbell in your right hand, hands shoulder-width apart, legs straight with toes tucked.
  • Row: lift your upper arm toward your body. Exhale and extend your forearm straight back to target the tricep.
  • Curl the forearm back in and return your hand to the floor. That's 1 rep.
  • Do 10 on the right, then switch sides. To modify, drop to a tabletop position.

3. Bridge with Tricep Extension

Next, take it to the floor and recruit your glutes at the same time.

  • Lie on your back, arms extended straight overhead, weights in hand.
  • Press your feet into the floor and lift your hips into a bridge.
  • Bend your elbows toward your head to engage the triceps, keeping elbows in line with your shoulders.
  • Extend your arms straight. That's 1 rep — do 10. Add bridge raises for extra glute and hamstring work.

4. Reverse Plank Tricep Dips

Finish bodyweight-only with a move that hits the triceps from a new angle.

  • Sit with your legs straight and hands planted behind you, fingers facing your glutes to ease wrist pressure.
  • Lift your hips into a reverse plank, shoulders pulled back and down.
  • Bend your elbows to lower into a dip, then press your arms straight. That's 1 rep.
  • Do 12. To modify, keep your hips on the ground.

Repeat the full circuit 2–3 times. Stick with it a few times a week and you'll feel the difference fast.

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