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Strength training No. 57: Build stronger arms with tricep extensions

Posted by Janine George for Strong Women Training Club

This workout is designed to target a different muscle with each exercise. Tricep extensions tap into the backs of the arms – an area that requires isolated movement to strengthen effectively. In the strength circuit, we work the glutes with single-leg weighted glute bridges, our ab/adductors with a lateral lunge, the core with a deadbug, and our obliques in the half kneeling woodchop. The finisher is a compound/isolated movement mash-up of jump squats and tricep dips to make sure that every part of the body is working.


Our triceps often get overlooked, in favour of bicep or shoulder work. Strong triceps are really important for overall upper body strength and require isolated movement to stop the biceps from taking over. 

How to do a tricep extension:

  1. Start off standing or kneeling. 
  2. Taking a dumbbell, hold in a goblet hand position as you extend your arms above your head. 
  3. Bending at the elbows – moving only the forearms – lower the weight behind your head.
  4. Once lowered, extend again from the elbows to bring the weight back above your head.
  5. Be sure to keep the upper arms and shoulders totally still – nothing from the elbows up should move. 
  6. If you find it difficult to stabilise the joint, try doing this exercise one side at a time, gently placing your hand just below the elbow to stop it from moving.