Last Updated on April 13, 2020

So many of the women that I work with are self-conscious about their triceps or ‘bat wings’.  Luckily, your triceps are one of the first muscles to show definition after starting a weight training program.

Would you like to go sleeveless confidently with sexy, defined arms?   You are in the right place!

I find that most people struggle to get noticeable results when training their arms because they don’t know how to train their triceps properly.

To help you out I put together a tricep workout for women and training video that will help you get results quickly. (yay!)

See me explain more and demo the exercises in this tricep workout in today’s episode of CCtv.


Tricep Workout for Women





Tricep Training Tip #1:  Use lighter dumbbells (5 to 8 pounds) and do a lot of reps.  Most people lift too heavy! When training your triceps, I recommend doing high reps (aka repetitions, which is the number of times you repeat an exercise in a set) using a lower amount of weight.

This helps build the lean muscle needed to get tone, without bulking up.  Training this way ensures tights, defined arms and maximizes calorie burn and the metabolism, too.

Tricep Training Tip #2:  Do tricep exercises that utilize different angles and grips.  Did you know that the ‘Tri’ means 3?  The triceps are called triceps because there are 3 main ‘heads’ in the tricep muscle group.

The key to training your triceps is using multi-directional movements with different grips and angles to make sure you’re training all 3 zones.

Ready to rock?  Let’s do it!

Tricep Workout for Women done by Christina Carlyle

Pin this workout to Pinterest so you’ll have it forever.


How to do this Tricep Workout


  • Warm up with some arm stretches.
  • There are 6 exercises that target the triceps in this workout.
  • You’ll need to do each exercise until you ‘feel the burn’ and once you feel the burn do 5 more.
  • Do each exercise one time to complete 1 ‘round’ or set.
  • Do 3 full sets of all of the tricep exercise to complete the workout.




I recommend doing these tricep exercises at least once a week… along with another arm workout. (I created a series of workouts designed to get you toned arms.  Check out the bicep and shoulder workouts.)

If you train this area consistently – following my instructions – you will build lean muscle and notice definition in your triceps quickly.

As always this workout, only works if you work it, so work it. YOU are so worth it!

Your Coach and Biggest Cheerleader




PS.  This workout targets your tricep muscles… But unfortunately, you can’t spot reduce fat from your arms. (I wish!)

If you want to lose fat from your arms, this workout isn’t going to do much if you’re not following a meal plan (preferably one that matches your metabolic type), cardio, and full body weight training program.

For the fastest results possible, I recommend my Metabolism Makeover Challenge. You’ll get noticeable results in DAYS not weeks.  Plus you’ll get a chance to win cash.  Learn more here.

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