Tricep Exercises for Women wanting Tight, Toned Arms

Last Updated on May 15, 2025

Looking for some easy, yet effective tricep exercises for women?  This is for you!

If you want to get rid of flabby arms and feel confident in sleeveless tops again, you’re in the right place. As a functional health practitioner, holistic nutritionist, and trainer, I’ve helped thousands of women naturally tone up, slim down, and feel incredible with the right combo of nutrients and exercise.  I know the dreaded ‘bat wing’ area of the triceps is a real confidence killer for many women, myself included.

And if you’re looking for toned, sculpted arms—especially the backs of your arms—tricep training is essential.

Here’s everything you need to know, plus a complete tricep workout to help you tighten and tone.

Paired together in a tricep workout they target all of the triceps muscles.  If you want to tighten and tone the ‘bat wing’ area of your arms, this routine is perfect for you!

Why Train Your Triceps?

Your triceps are the large muscles on the back of your upper arms, and they make up about two-thirds of your total arm mass. If your goal is sleeker, stronger arms, focusing on your triceps will give you the biggest visible change.

Many women come to me frustrated because they “work out all the time” but still feel soft or saggy. That’s usually because they’re missing a targeted approach—and overlooking the real key to fat loss (more on that below).

The right exercises can lift, tone, and define the backs of your arms. But to actually see the muscle you’ve built, you need to burn off the layer of fat covering it.

That’s where optimizing metabolism and nutrition come in…

Tricep Exercises for Women

These are some of the most effective exercises I use in my programs—and do myself—because they target all three heads of the tricep for balanced, beautiful results.

Because we’re using lighter weights and more reps, this training method helps make arms toned and tiny – not bigger.

Plus, these exercises help increase heart rate which helps turn these weight training into a cardio routine, too which means more calorie (and fat) burn for you.

See me explain more and share the best tricep exercises for women in today’s episode of CCtv.

When you’re done watching, leave me a comment and let me know which exercise worked best for you.

The Best Tricep Exercises for Women

You can do this tricep workout once or twice a week… or add a few these exercises into your regular training routine.

Paired with a Metabolic type meal plan and full body training program, this workout will help you get noticeable results so you can show off your toned arms and wear sleeveless tops confidently.

Tricep Workout Instructions

• Warm up first with some cardio (5 to 10 minutes) and a few arm stretches.
• Use a 5 to 8 pound set of dumbbells and focus on using proper form.
• Repeat each exercise for 15 reps to complete one full round or set.
• Do 3 full sets of all 8 exercises to complete this tricep workout.
• Do this workout one time a week along with my other workouts for women.
• For the best results do this workout along with the Metabolic Type Meal Plan that best matches your nutritional needs.

Best Tricep Exercises

Dips

Place a chair (or bench) behind you and hold onto the edge with your arms extended, shoulder-width apart. Your legs should be extended forward, slightly bent, with your feet planted on the floor. This is your start position. Inhale and slowly lower your butt down by bending at the elbows. Using your triceps, push yourself back up to the start position, to complete one rep. Tip: Keep the elbows as close to your sides as possible throughout the movement.

Kickbacks

Stand holding dumbbells. Bend your arms, then over slightly, with a neutral back. This is your start position. Keeping your elbows in close to your body, extend both dumbbells back and up, until your arms are extended straight behind you. Hold for a count, then reverse the movement, lowering the dumbbells back down to the start position to complete one rep.

Tricep Pulses

Stand up straight, with dumbbells in your hands with your wrists facing behind you. Lift your weights up slightly behind you. This is your starting position. Exhale and lift your arms back and up as high as you can, keeping your arms close to your body.  Lower your arms back to the start position to complete one rep. Pulse the weight up and down quickly racking up reps as long as you can. As soon as you feel the burn, do 5 more to complete one set.

Scarecrow Extensions

Stand with your feet shoulder-width apart. Holding dumbbells, lift your elbows up, until they are in line with your shoulders, with your knuckles facing the floor. This is your start position. Exhale and extend the weights up and out to the side until they’re level with your shoulders. Lower the weights back to the start position, to complete one rep.

Skullcrusher

Lie on your back. Grab a dumbbell and extend your arms straight up over your chest with your palms facing each other, gripping the weight. This will be your starting position. Inhale and lower the weight in a semi-circular motion by bending at the elbow. Keep your forearm stationary and elbows in. Keep lowering the weight until it’s just above your face. Exhale and lift the weight back up to the starting position. Contract the triceps hard at the top of the movement for a second to complete one rep.

Overhead Pulldown

Lie down on your back with your feet firmly placed on the floor. Hold your dumbbells together and lift them up over your chest. Inhale and slowly lower the weights back and down until your arms are by your ears. Without letting the weights touch the floor, exhale and slowly lift the weights back up to the starting position to complete one rep.

Diamond Pushup

Start on your knees with your palms down and your thumbs and index fingers touching, so that they form a diamond shape.  This is your start position.  Slowly lower your chest down as far as you can as you inhale.  Exhale as you push back up to the start position to complete one rep.

Overhead extension

You can do this exercise standing (pictured) or sitting. Extend one arm directly above your head, while holding a dumbbell. This is your starting position. Inhale as you slowly lower the weight back and down behind your head as far as you can. Your forearm should be the only thing moving. Pause then exhale as you lift the weight back up to the start position to complete one rep.

I hope you liked this workout!  Which move was your favorite?

Let me know in the comments.

As always this workout works, only if you work it.

So work it!  You are so worth it!!

Your Coach and Biggest Cheerleader

xxoo

PS.  Are you struggling to lose fat and feel fabulous?

It’s most likely because of the food you’re eating.  Take my Metabolic Type Quiz & Training to Learn more about your metabolic type and which program is best for you.

PPS. If you liked this workout you’ll love these::

• Discover how to lose arm fat here
• Tricep Workout for Women
• Exercises that get Rid of Bra Strap Back Fat
• The Best Bicep Workout
• All-time fave Arm Workout for Women
• Lazy Girl Arm Workout

Christina Carlyle

Christina is a Functional Health Practitioner, Holistic Nutritionist, and Personal Trainer who transformed her own health—healing multiple issues, getting off seven medications, and losing 40 pounds for good. Now, she helps others get Happy, Healthy, & Fit—without any industry BS. With over 20,000 success stories, Christina empowers clients to slim down, tone up, and feel amazing – quickly and naturally. Ready to start looking and feeling your best?  Take my Program Style Quiz to discover the program that’s perfect for you.

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