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Tricep exercises help tone upper arms.
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The back of your arms can be one of the trickier muscles to tone, but doing so is essential to a trim, firm looking upper arm. While you cannot spot reduce fat, exercises targeting your tricep muscles will encourage muscle development so that the area appears firmer and more toned - especially if you lose overall body fat so the muscle becomes more visible. Triceps help you extend your arms at the elbow. The exercises that work your triceps can be done at home, so there's no excuse to not slip in a set of repetitions when you wake up or just before bed.
Tricep Kickback Squat
In addition to working out your triceps, this exercise also gives your abs, glutes and thigh muscles a workout, helping to burn more calories. Stand with your feet hip-width apart, holding a 3- to 5-lb. dumbbell in each hand. Bend your elbows so the dumbbells sit at the side of your body and tuck in your pelvis to support your lower back. Exhale as you bend at the knees while keeping your torso upright. Simultaneously, straighten your arms backwards. Inhaling, straighten your knees while bending your elbows back to return to your starting position. Repeat 10 times for one to three sets.
Exercise Ball Pushup
More intense than a regular pushup, the exercise ball pushup works your chest and core muscles as well as your arm muscles, including your triceps. With your legs together and your ankles lying on an exercise ball, hold your body in plank position with your arms straight and your hands about shoulder-width apart. Slowly bend your elbows, lowering your upper body towards the floor, and then gradually push back into plank position once your upper arms are close to parallel to the floor. Repeat 10 times for one to three sets.
Stand with your feet shoulder-width apart, holding a dumbbell with both hands, extending your arms upwards so the dumbbell is overhead. Bend your elbows backwards so the dumbbell is behind your head. Raise your hands to return the dumbbell back overhead. Repeat 10 times for one to three sets.
Single Arm Side Press
Lying on your left side with your legs on top of each other and your knees gently bent, put your left arm on your right shoulder. Put your right hand on the floor, alongside and in front of your left elbow. Push your right hand into the ground, straightening your arm and using your arm only to lift the left side of your upper body off the ground. Return to starting position and repeat. Do 10 repetitions for one to three sets before switching sides.