If you're looking to tone up your arms, you may turn to bicep curls or hammer curls to build up your biceps. But what about your triceps? The muscles on the back of your arms really show definition, and can help lean them out. Beachbody super trainer Joel Freeman, who created the new lifting program LIIFT4, told POPSUGAR that women tend to not work their triceps as much as they should.
To work your triceps, you don't necessarily need a set of dumbbells; Joel recommends these three bodyweight moves to strengthen these muscles and tighten your arms. If they seem advanced at first, start with a couple reps and work your way up. The best part of these exercises? You can do them right at home, no equipment necessary.
This push-up variation targets the backs of the arms like no other. To modify, Joel suggests starting on your knees and bringing your knees closer underneath your hips, and building up to doing it starting from a plank.
It's one of those retro gym moves that gets the job done! Tone the backs of your arms with classic triceps dips. Joel said you can also do these on a chair. If you want to make it harder, bring your feet further out from underneath you.
Joel said these are a little more advanced, but it's a great exercise that also targets your shoulders.