Last Updated on April 17, 2025
If you’re like most of the women I work with, you’re busy, tired, and overwhelmed — but you still want to look good and feel strong.
As a Functional Health Practitioner, Holistic Nutritionist, and Trainer with almost two decades of experience, I’ve helped thousands of women transform their bodies and energy levels naturally — and I created this triceps workout to help you do the same, right from home.
This isn’t just about “arm day.” It’s about sculpting stronger, sleeker arms by targeting all three heads of the triceps — the lateral, medial, and long heads — so you can see results faster.
Why It Works:
Your triceps make up roughly two-thirds of your upper arm, so if you want defined, toned arms, training them properly is essential. Each move in this workout is strategically chosen to hit one or more areas of the triceps.
And the best part? You only need 20 minutes, a set of dumbbells (or soup cans!), and a little motivation. Let’s go!
All you need is a set of weights, 20 minutes, and some fun music to rock this routine.
If you don’t have dumbbells at home you can use water bottles or cans of soup. You can also do this at the gym, too, if you prefer.
I’ve included 2 triceps home workouts for you. The first (pink & gray) is more advanced. The second is easier and better suited for beginners.
Ready to tone your triceps? Let’s do this…
Triceps Workout at Home
Pin this triceps workout to Pinterest so you’ll have it forever
The (advanced) at Home Tricep Exercises
TRICEP 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.
SCARECROW EXTENSIONS EXERCISE
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.
BACK & SIDE OVERHEAD TRICEP EXTENSION
Extend one arm directly above your head, while holding a dumbbell. Your arm should be close to your head. This is your start position. Inhale and slowly lower the weight back and down behind your head, as far as you can. Exhale as you pull your arm back up to the start position. Quickly lower your arm down to the side, behind your head. Lift back up to the start position to complete one rep. Do the same number of reps with both arms to complete your set. TIP: Your forearm should be the only thing moving.
TRICEP PUSHUPS
A tricep pushup is like a regular pushup, except you’re only pushing up with your tricep strength. Get into a plank – or modified – pushup position, with your fingers pointed inward, slightly. This is your start position. Keeping your elbows in close to your sides, lower your chest to the floor as you inhale. Don’t arch or sag your lower back or pitch your butt upwards. Exhale as you push up back into the start plank position to complete one rep.
OVERHEAD PULLDOWN EXERCISE
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.
SKULLCRUSHER
Lie on your back. Extend your arms straight up while holding dumbbells tightly. This will be your start position. Inhale and lower the weight down 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.
TROUBLE U’S
Stand holding dumbbells. Lift your elbows up, until they are in line with your shoulders, with your knuckles facing up. This is your start position. Exhale and rotate the weights down until your knuckles are facing the ground. Next, kick your hands out to the side. Reverse the movement and bring your hands back in, then flip your knuckles back up to the start position, to complete one rep.
How to do this Triceps Workout at Home
- Warm up with some light arm stretches.
- Start with the first exercise and repeat the movement 20 times.
- Once you’re done, start the next exercise and do another 20 reps.
- Choose a weight where you ‘feel the burn’ by rep 15.
- I recommend starting with 5 pounds and adding more as you get stronger.
- Quickly move from exercise to exercise, taking little rest between the moves.
- Do all of the exercises to complete one full round – or set.
- Do 3 full sets to complete the triceps home workout.
- Do this workout 1x per week for best results in addition to a full body training program. Take my Program Style Quiz to see what program I’d recommend for you.
Beginner Triceps Home Workout
Easier Triceps Exercises
Around the Worlds
Stand with dumbbells in each hand down in front of your legs with palms facing away from you. This is your start position. Exhale and lift your arms out to the sides, and upward until they’re overhead. Inhale as you return the weights back down to the start position to complete one rep.
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.
Tricep 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. Lift your hands back and up about 8 inches. This is your start position. 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 as you inhale, to complete one rep. Pulse the weights up and down quickly for as long as you can. As soon as you feel the burn, do 5 more reps to complete your set.
Triceps Pushups
A triceps pushup is like a regular pushup, except you’re only pushing up with your tricep strength. Get into a plank – or modified – pushup position, with your fingers pointed inward, slightly. This is your start position. Keeping your elbows in close to your sides, lower your chest to the floor as you inhale. Don’t arch or sag your lower back or pitch your butt upwards. Exhale as you push up back into the start plank position to complete one rep.
Trouble U’s
Stand holding dumbbells. Lift your elbows up, until they are in line with your shoulders, with your knuckles facing up. This is your start position. Exhale and rotate the weights down until your knuckles are facing the ground. Next, kick your hands out to the side. Reverse the movement and bring your hands back in, then flip your knuckles back up to the start position, to complete one rep.
Want Faster Results?
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Do this workout 1x per week for best results in addition to a full body training program. Take my Program Style Quiz to see what program I’d recommend for you.
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Pair it with a clean diet that matches your metabolic needs to accelerate fat loss and definition. (Need help? That’s my specialty.) Take my Metabolic Type Quiz to learn more
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Don’t worry if you don’t feel sore — consistency matters more than soreness!
If you’re working out but still not seeing changes, there could be deeper issues at play like hormone imbalances, toxic overload, or metabolic dysfunction. If you’re serious about losing fat, use this workout along with my programs. I can get you results a lot faster with food than I can with workouts.
Leave me a comment and let me know if you felt the burn!
This workout only works, if you work it!
So work it! The results and confidence you’ll get are so worth it!
Hugs
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 metabolic dysfunction. These kind of issues happen when you’re not eating for your unique metabolic type needs. Discover your metabolism type by taking my metabolic type & training. 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::
- Discover how to lose arm fat here
- Tricep Workout for Women
- Exercises that get rid of Bra Strap/Back Fat
- Little known (and awesome) Tricep Exercises for Women
Don’t forget to pin this workout to pinterest so you’ll have it forever.
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.
Amazing. I definitely felt the burn, did the advance minus the tricep push up, added a bicep curl instead. Thank you !! Do you have a quick ab workout. Stuck with this stubborn muffin top ?
Hi! Yes I have tons of ab workouts for you here: https://www.christinacarlyle.com/workouts-for-women/ If you like my free workouts & want results faster – try my Mind Right, Body Tight® Workout Program. You’ll get all the workouts you need to melt your muffin top. https://www.christinacarlyle.com/mind-right-body-tight-program/
Definitely felt the burn! Thank you!
Awesome! Thanks for letting us know. xo
Hi, Can you do these tricep arm workouts twice a week? If not, why?
Thank you!
Mare
My suggestions are in the instructions