Tricep
Exercises For Women
Build stronger, more defined arms with beginner-friendly tricep exercises designed for women at every fitness level.
The triceps make up most of the upper arm and play a key role in pressing strength, arm definition and shoulder stability. Strengthening your triceps helps improve push movements, supports good posture, and balances your upper-body training.
These exercises are perfect for beginners, women over 40, or anyone who wants to build confidence and tone through their arms.
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Each exercise includes simple coaching cues and links to demonstration videos so you can learn proper form easily and safely.
Tricep Pushdown
Keep your elbows tight to your sides and your shoulders relaxed. Push the bar or rope straight down, squeeze your triceps at the bottom, and return with control without letting your elbows drift forward.
Overhead Extension
Step forward slightly, lean into the cable, and keep your elbows pointed up. Extend your arms until they’re straight, squeeze the triceps, then lower slowly without letting your elbows flare.
Dumbbell Kickback
Hinge from the hips with a flat back and keep your upper arm still. Extend the dumbbell behind you until your arm is straight, squeeze the tricep, and return without swinging.
EZ Bar Skull Crush
Lie on a bench with the bar above your chest and elbows pointed forward. Lower the bar toward your forehead or just behind it, then extend your arms fully while keeping your elbows tucked to load the triceps, not the shoulders.
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These tricep exercises are designed for women who want to build upper-arm strength, improve pressing movements and enhance arm definition safely. Ideal for beginners, women over 40, and anyone starting or restarting their fitness journey. This page includes simple cues, clear demonstrations and beginner-friendly tricep exercises suitable for home or gym workouts.