Strengthening the triceps is vital in defining the arms and improving upper body development. They are prime movers in many tricep workouts and daily activities involving lifting, pulling, and carrying. They also contribute to an aesthetically pleasing upper body, which is a main goal for many women who lift.

This article provides nine tricep workouts for women to help improve tricep strength and develop toned and sculpted arms. Read on for guidance on performing each exercise, including tips to maximize muscle engagement.

9 Best Tricep Workouts For Women

The following exercises isolate and strengthen your triceps for a unique and targeted stimulus. You can program them as listed or in the order of your preference.

Triceps Dip

Triceps dips primarily engage the triceps as the prime movers. They also work the chest, shoulders, and core as these muscles provide support and stability throughout the exercise. This makes the exercise very effective for women as it improves overall upper body strength and definition.

Tricep dips are also a great exercise for improving functional upper arm strength. The targeted muscles are all involved in daily tasks like lifting, pulling, and carrying. It is extremely versatile as it can be performed using only body weight and a sturdy flat surface. 

How To Do

1. Begin standing between two parallel bars that will be used to hold yourself up. 
2. Grip the bars with palms facing inward to your torso and arms extended. Your feet should lift off the ground.
3. Inhale to engage your core. Lower your upper body until your elbows are at a 90-degree angle.
4. Exhale as you push back up, fully extending the arms back to the starting position.

Tips

• This can be performed using a bench or chair with a sturdy surface, increasing the versatility of the exercise.
• Use stable and controlled movements and avoid swinging or using momentum through the range of motion.
• Always perform a warm-up routine to get your muscles engaged and blood flowing before the workout.

Optimal Sets & Reps

Dumbbell Skull Crusher

Dumbbell skull crushers are an excellent tricep workout for women focusing on muscle hypertrophy and strength building. It primarily activates the triceps long head when you extend your arms up. The triceps lateral and medial heads also activate to provide elbow stability and help maintain a strong grip on the dumbbells.

This exercise also supports shoulder and elbow joint stability which is essential for women lifters. It benefits performance in sports and activities that involve throwing or shoulder rotation such as tennis, powerlifting, and swimming. Combine it with other tricep workouts with dumbbells to increase training volume using a specific stimulus.

How To Do

1. Start by sitting on one end of a bench with your legs on either side. Hold a pair of dumbbells on either side with a neutral grip (palms facing inward).
2. Lie back with your head near the edge of the bench. 
3. Inhale and engage your core.
4. Press the dumbbells above your chest with your palms facing each other. 
5. Exhale as you bend your elbows and slowly lower the dumbbells past the top of your head. 
6. Hold for a count and focus on squeezing the triceps for maximum engagement.
7. Extend your arms back up above your chest to the starting position.

Tips

• Start with some tricep stretches to get the muscles engaged and loosened before the workout.
• If you feel elbow pain, stop immediately and consult with a physical therapist before continuing the exercise. 
• Maintain control throughout the movement and avoid using momentum to complete the range of motion.

Optimal Sets And Reps

Cable Tricep Kickback

The cable tricep kickback targets the triceps brachii as prime movers, with secondary activation from the wrist flexors and extensors. It involves pulling a weighted cable handle towards your body while kneeling on a bench.

This is a beneficial tricep workout for women as the cable enhances muscle hypertrophy while also supporting the elbow joint. These muscles work together to improve forearm strength and stability when moving through the range of motion.

How To Do

1. Attach a single handle to one arm of an open cable pulley machine.
2. Adjust the arm height to mid-thigh level and grab the handle with an overhand grip.
3. Choose a weight that allows you to fully extend your elbow several times consecutively.
4. Place one knee on the bench under the hip joint. Place the same side hand flat on the bench slightly in front of the shoulder joint.
5. Place your standing leg beneath your hip with your knee slightly bent.
6. Rest your elbow of the active arm beside your ribs with your back straight. Hold your elbow up to align with your back.
7. Inhale and engage your core.
8. Exhale as you pull the active arm back to your hip. Maintain stability in your back and elbow position throughout the movement.
9. Hold at the end for a count, squeezing your triceps to maximize engagement.
10. Slowly bring the arm back to the starting position, maintaining control.

 Tips 

• Avoid twisting your upper body during the movement.
• Focus on squeezing your triceps to activate the mind-muscle connection and maximize engagement.
• Keep your elbow tucked into your body throughout the exercise.

Optimal Sets And Reps

Standing Banded Overhead Tricep Extension

Standing banded overhead tricep extensions effectively build and tone the triceps brachii, which is primarily targeted. There is secondary activation from the wrist flexors, wrist extensors, and anterior deltoid during this exercise. These muscles provide support for shoulder stabilization.

Studies show the triceps brachii can reach 40%–50% of maximum activation during weighted tricep extension exercises. This gives us an idea of the work the triceps do during the standing banded overhead tricep extension. 

Using resistance bands increases versatility and accessibility for individuals of all fitness levels. It also increases the focus on the triceps by improving muscular endurance through constant tension. This makes it a beneficial exercise for women seeking to improve their upper arm definition.

How To Do

1. Begin by selecting a resistance band with the appropriate tension. 
2. Stand upright with feet shoulder-width apart. Secure the band under your feet with one end in each hand behind your head. 
3. Inhale and engage your core. 
4. Exhale to raise your arms overhead until they are fully extended. Maintain stability in the upper arms throughout the movement. 
5. Hold at the top for a count, focusing on squeezing the triceps.
6. Inhale as you slowly bend your elbows to lower back to the starting position, maintaining control.

Tips 

• Make sure your resistance band has enough tension that is challenging but still enables you to maintain proper form.
• Keep your feet shoulder-width apart and core engaged to avoid straining the lower back.
• Keep the band secure under your feet and avoid overstretching it. This reduces exercise effectiveness and increases injury risk.

Optimal Sets And Reps

Dumbbell Bent-Over Row

The dumbbell bent-over row is a foundational upper-body exercise primarily targeting the back muscles and biceps. While the triceps are not a primary focus, they support the biceps during elbow flexion to raise the dumbbells. 

This exercise is beneficial for women as it helps build a balanced physique by toning the back, arms, and shoulders. It is also very versatile and can be easily modified to fit your routine and fitness level.

How To Do

1. Begin with your feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand with your palms facing inward. 
2. Keep your shoulder blades back and push your hips back.  
3. Inhale and engage your core. Focus on keeping a neutral spine to avoid straining the lower back.
4. Exhale and draw your elbows back, squeezing the shoulder blades back and down to bring the dumbbells towards you.
5. Hold for a second at the top and squeeze your back and biceps. 
6. Inhale as you fully extend your arms back to the starting position. 

Tips

• Ensure to move through a full range of motion for maximum benefits. Choose a weight that enables you to maintain proper form.
• Keep your core engaged and your spine neutral throughout the movement. This helps hold the correct lifting position and reduce injury risk.
• Focus on squeezing the lats and biceps at the top of the movement to enhance muscle engagement.

Optimal Sets And Reps

Barbell Close-Grip Bench Press

The barbell close-grip bench press is a popular and comprehensive upper-body strength builder. It activates the triceps, shoulders, and chest to shape and sculpt the upper body. The triceps also work to stabilize the elbow joint through the full range of motion.

The exercise is a great workout for women as it enhances tricep hypertrophy for strong and defined arms. It also activates the core to keep the spine stable and strengthen the abdominals. These are all common goals for women who lift to strengthen their upper body.

How To Do

1. Place a barbell on the bench press. Add the appropriate weight plates and fasten them with barbell collars. 
2. Lie back on the bench so the barbell is directly over your eye-line. 
3. Position your feet firmly on the floor, flat and shoulder-width apart.
4. Hold the barbell using an overhand grip chest-width apart so your arms align with your shoulders.
5. Inhale and engage your core.
6. Push the barbell off the rack and bring it over your chest.
7. Keep your elbows tucked to your side, exhale, and bend your elbows to lower the barbell to your chest.
8. Once it reaches the chest, hold for a count and squeeze the triceps.
9. Inhale and press the barbell up to extend your arms back to the starting position.

Tips

• Make sure your feet are flat on the floor, shoulder-width apart. This will help you maintain stability and improve your lifting capacity.   
• Keep your elbows tucked to your sides which will prevent your shoulders from taking over and improve tricep engagement.
• Focus on inhaling and bracing your core before starting. Exhale as you press upward and inhale to bring the barbell back down.

Optimal Sets & Reps

Cable Tricep Pushdown

Cable tricep pushdowns are an effective tricep workout using cables to enhance tricep strength and definition. It primarily activates the triceps brachii muscle group, making it a very effective tricep mass builder. 

Strengthening the triceps helps improve elbow joint strength and stability. This exercise is very beneficial for women as it builds and tones the arms while reducing elbow injury risk.

How To Do

1. Attach a rope handle to a cable pulley machine. Adjust the pulley’s height to just higher than your head.
2. Stand facing the machine with your feet together. Grab the bar with an overhand grip with your elbows at your sides and directly in front of your hips.
3. Inhale and engage your core.
4. Exhale and push down to fully extend the elbows.
5. Hold at the bottom for a count, focusing on squeezing the triceps.
6. Slowly return to the start position while inhaling, controlling the weight back up.

Tips

• Avoid letting your elbows flare out to the sides, as this will take the emphasis off the triceps.
• Keep your knees slightly bent to prevent injury and maintain stability.
• Do not swing your body or use momentum to help push the weight down.

Optimal Sets And Reps

Barbell Lying Triceps Extension

The barbell lying triceps extension is similar to the dumbbell skull crusher but uses a barbell instead of a dumbbell. It is another great exercise for tricep isolation and strength building. It primarily activates the triceps brachii to extend your arms and stabilizes the shoulder and elbow joints. The wrist flexors and wrist extensors work to stabilize the wrist and keep a strong grip on the barbell.

This exercise is optimal for women as it focuses on enhancing upper arm growth and definition. It also supports daily functional lifting and pushing movements like carrying groceries or pushing a stroller. 

How To Do

1. Start by setting up your barbell with the appropriate weights.
2. Sit on one end of a bench with your legs on either side. Hold the barbell in front of you with an overhand grip (palms facing down).
3. Lie back with your head near the edge of the bench. 
4. Inhale and engage your core.
5. Raise the barbell above your chest. 
6. Exhale as you bend your elbows and slowly lower the barbell past the top of your head. Continue until your elbows are at 90 degrees of flexion. 
7. Hold for a count and focus on squeezing the triceps for maximum engagement.
8. Extend your arms back up above your chest to the starting position.

Tips

• Start with some static stretching or arm circles to warm up your triceps. 
• If you feel wrist pain, stop immediately and consult with a physical therapist before continuing the exercise. 
• Focus on controlling the movement and avoid swinging the barbell or using momentum during the exercise.

Optimal Sets And Reps

Diamond Push-Up

Diamond push-ups are a bodyweight exercise that targets a variety of upper body muscles. It is a variation of the traditional pushup with an increased focus on the triceps as well as the shoulders and chest muscles. 

This is a beneficial and accessible exercise for women because it tones and strengthens the arms while requiring only body weight. It also improves core stability and strength and can be easily modified to fit any fitness level and goal.

How To Do

1. Begin in a plank position facing down. Your hands should be placed close together with your thumbs and index fingers forming a diamond under your chest.
2. Your legs should be extended behind you, forming a straight line with your body from your head to your feet.
3. Inhale to engage your core. 
4. Exhale as you slowly bend your elbows, tucking them into your body. Lower your chest to just above your hands. 
5. Hold at the bottom for a count and engage your triceps.
6. Inhale to push back up, extending your arms fully back to the starting position.

Tips

• Keep your core engaged throughout and avoid letting your hips drop or raise out of alignment.
• Focus on maintaining control throughout the movement to encourage stability and correct technique.
• Use a modified variation (knees on the ground) if necessary until you gain strength to hold the proper form and protect the lower back.

Optimal Sets And Reps

Anatomy Of The Triceps

The triceps brachii are a large muscle group on the posterior side of the upper arm, located between your shoulders and forearms. They consist of three heads — the triceps long head, triceps medial head, and triceps lateral head. 

The triceps primarily function to extend the elbow, making them essential in upper body lifts and functional movements. They support shoulder and elbow stability in most daily tasks involving lifting, carrying, and pushing.

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Benefits Of Tricep Exercises For Women

These tricep exercises are beneficial for women as they effectively target the triceps to improve upper arm definition and strength. Read on to learn more about the key benefits below.

Improves Flexibility

Improved tricep strength contributes to improved mobility and flexibility in the elbow joint during forearm extension and flexion movements. This joint is used constantly for everyday activities and functional movements like lifting your child or pulling a door open.

By programming these tricep workouts into your routine, you will strengthen your tricep muscles, improving elbow flexibility and mobility. This ultimately will benefit your overall upper body functional strength and stability, reducing the potential for injuries. 

Increases Strength

These tricep exercises build muscle strength through targeted resistance and progressive overload. This approach increases muscle strength and improves overall upper-body development.

Strong triceps are essential for various daily activities, such as pushing, lifting, and carrying objects. These exercises will also benefit performance with other lifts, such as the bench press and deadlift.

Tones Muscle

These exercises effectively tone the triceps by isolating all heads of the muscle for balanced engagement. They are great for women who are working towards upper body development for more toned and sculpted arms.

By consistently performing these exercises, you will encourage muscle hypertrophy, which contributes to larger and stronger muscles. This growth leads to improved tone and sculpted definition. 

Training Tips To Keep In Mind

• Always stretch and warm up the triceps before performing these exercises. 
• Use proper form, keeping your elbows close to your body or head and your upper arms stationary.
• Use controlled movements and avoid swinging or using momentum.
• Select the appropriate weight for your fitness level.
• Keep your core engaged, and avoid arching or rounding the back.
• Your grip should be firm to avoid hyperextension but careful not to create excess tension in the wrist.

Conclusion

The triceps are crucial for many functional and exercise applications as well as developing toned and sculpted arms. They maximize strength performance, improve joint mobility and flexibility, and contribute to a muscular, aesthetically pleasing physique.

Using a systematic approach to train the triceps through isolated resistance provides an effective stimulus to benefit your upper body routine.