The triceps is a three-headed muscle that occupies the back side of your upper arm. This misunderstood group actually makes up 60% of the mass of your arm. In contrast, the biceps on the front of the arm, where most people obsess, only makes up 40%.

So if you’re looking to sport a pair of great looking arms logic dictates you better not ignore your triceps. On both men and women it can turn to flab and become the muscle that waves to every passing stranger.

The good news is that with a little targeted effort, you can either tone that area or build it, depending on your goals. Here is a quick three exercise routine do get you headed in the right direction. Start off with moderate weight for 3 sets of 10 reps on each exercise. If you’re going for size, increase the weight over time. For toning, build up to more sets and higher reps.

Seated Overhead Triceps Extensions (Alternating Arms) – Begin sitting on a bench with the back straight and dumbbells in each hand. Bring the arms up, bending the elbows to keep the weights behind the head. Raise the right arm straight above head. Lower arm back down as you simultaneously raise your left arm above your head. Continue alternating arms.

Seated Overhead Triceps – Begin sitting on a bench with the back straight and a weight in each hand. Bring the arms up, bending the elbows to keep the weights behind the head, Raise the weights above the head in unison. Lower and repeat.

Reverse Grip Pushdowns – Attach a straight bar to the top portion of a cable machine. Grab the bar with a reverse grip and your palms facing up. Position the bar at about chest level and slowly lower the bar downwards. Make sure to keep your elbows in while extending your arms and have a slight bend in your arms when you reach the bottom of the movement. Slowly let the bar return to the starting position while keeping your elbows in.

Presto, a nice triceps workout you can begin with immediately if you’ve been floundering for what to do about your arms. Keep in mind if fat on the back of your arms is the problem, triceps exercises won’t magically spot burn it away. You’re going to have to lose overall body fat for that.

Good luck!

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