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.
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Each exercise includes simple cues and links to demonstration videos so you can learn with confidence.
Tricep Pushdown (Rope)
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.
Single-Arm Reverse Grip Tricep Pushdown
Attach a single handle to a high pulley and hold it with an underhand grip. Keep your elbow tucked to your side, then push the handle down until your arm is straight. Squeeze the tricep at the bottom and return with slow control without letting your elbow 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.
Cable Tricep Kickback (Single Pulley, Double-Hand Grip)
Stand bent over with a long handle attached to a low pulley. Hold both ends of the handle and keep your elbows tight to your sides. Extend your arms straight back until your triceps fully contract, then return with control. Great option when only one cable is available.
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.
Seated Overhead Tricep Extension (Barbell)
Sit tall with the barbell held overhead and your elbows pointing forward. Lower the bar behind your head with control, keeping your elbows tight, then press it back up by squeezing through your triceps — not by arching your lower back.
Cable Tricep Kickback (Single Arm)
Stand slightly hinged forward with your elbow tucked to your side. Extend your arm straight back by squeezing your tricep and keep your upper arm still the whole time. Control the return without letting your shoulder roll forward.
Tricep Pushdown (Bar)
Stand tall with your elbows tucked close to your sides. Grip the bar and push it straight down, keeping your shoulders relaxed and your wrists strong. Squeeze your triceps at the bottom, then return with control without letting your elbows drift forward.
Bosu Close-Grip Push-Up
Place the Bosu flat-side down and grip the dome with your hands close together. Lower your chest toward the ball, keeping your elbows tucked. Press back up while bracing your core.
Tricep Workouts
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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.