Last Updated on April 29, 2023

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

The dreaded ‘bat wing’ area of the triceps is a real confidence killer for many women.  As the largest muscles in your arms, you need to target the triceps if you want to see noticeable definition and smaller arms.

That’s why I created this tricep workout with the best triceps exercises for women.

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!



Tricep Exercises for Women


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 proper meal plan and complete training program, this workout will help you get noticeable results so you can show off your toned arms and wear sleeveless tops confidently.


Tricep Exercises for Women



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 my Total Transformation Program.



Best Tricep Exercises


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.



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.



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




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

You may be struggling because of hormone imbalances, toxic build up, and/or you may have metabolic dysfunction working against you.  Find out if your metabolism needs a makeover here. I’ll explain what’s going on and suggest a plan that will help you fix it so you can start losing weight and feeling great faster.


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