5 Sculpting Triceps Moves

5 Sculpting Triceps Moves

Are you looking to sculpt your triceps? Below I have 5 different exercises that use 5 different types of equipment. Let’s lose the sleeves and tone up those arms. When you incorporate some or all of these moves into your total body weight lifting routine and eat healthy diet you will be on your way to sculpted triceps.

5 Sculpting Triceps Moves


Single Arm Tricep Extension – using dumbbell

  1. Stand tall with your core tight, hips in neutral position and shoulders back and down.
  2. Holding the dumbbell with palms facing forward slowly lower your dumbbell to the opposite shoulder.
  3. Keeping your tricep stable bring the dumbbell back up to the starting position.


Tricep Kickbacks- using bands

  1. Come to a split stance position.
  2. Keep your core tight and shoulders back and down.
  3. Stand on part of the band to keep it stable.
  4. Using one arm at a time and keeping your palms facing up, slowly bring your arm straight back until you feel tightness in your tricep.
  5. Lower back down to the starting position and repeat.



Standing Overhead Tricep Extension  – using bar

  1. Stand tall with your core tight, hips in neutral position and shoulders back and down.
  2. Hold the bar above your head.
  3. Elbows should be pointing forward the entire time.
  4. Slowly lower the bar down keeping your bicep and triceps stable and only your forearms moving. (triceps should be working to lower the bar.)
  5. Bring you arms to a 90 degree angle.
  6. Using you triceps push the bar back up top the stating position.




Tricep Extension – using TRX

  1. Start at an angle with your body in a standing plank position. (core tight, hips in neutral position and shoulders back and down)
  2. Arm are parallel with your shoulders.
  3. Slowly lower down using your tricep muscles to keep you stable until your forearms are about at a 90 degree angle. The more you can bring your hands closer to your head the better.
  4. Using your tricep muscle push your body back up into the starting position.



Tricep Pushup – using body weight

  1. Start in a pushup position with hand together in a diamond shape. Thumbs touching and 2nd finger touching.
  2. Slower lower to the floor making sure you arms stay close to the side of your body. Your arms should rub against the sides of your chest.
  3. Push back up and repeat again.