Toned Triceps Workout

Some people call them “bat wings,” I like to call them “wave muscles.” Ladies, you know what I’m talking about. That pesky area on the back of your arms that just won’t seem to tone up. Unfortunately, as we age, our skin loses elasticity, creating a “saggy” look.

Gravity is a powerful thing, and it’s effects are nothing to be ashamed about! Whether you’re 28 or 65, we can all be our own worst critics. I always tell my older clients, signs of aging are proof that you’re wiser than me! 😉 However, I get it. If you’re working hard to get in shape and feel good in your skin, it can be frustrating when one area just won’t seem to budge.

I created this workout to help sculpt and firm the backside of your arms! Building muscle is a great way to tighten the skin. And, there’s something so sexy about a toned tricep. It’s one of my favorite body parts to train!

Don’t thank me quite yet. These movements look simple, but they burn, baby! But, you know you love it. It’s such a gratifying feeling. Am I right?!

All you need to complete this short workout are a pair of dumbbells! Make sure you grab a weight that makes the last 2 to 3 reps SUPER challenging. Complete specified reps of each exercise back-to-back. Rest for 60 seconds and repeat the workout another 1 to 3 times.

Toned Triceps Workout

Check in with me once you’ve completed this workout by commenting below or giving me a shoutout on Instagram, Twitter, or Facebook!

Health and happiness,



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Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
  1. OK will definitely be trying these… i switched gyms to a smaller gym and feel much more comfortable doing workouts in front of that little mirror section, I like that tricep overhead one!

    1. That’s great Shannon!! So happy you’re finding your groove 🙂

  2. This sounds like a good workout. Thanks for sharing.

    1. You’re so welcome Sharee!

  3. This is JUST the workout I need right now. My arms are looking rough and all these tank top days have really put a spotlight on them :-(.

    1. Oh it will help with that! Don’t you worry 😉

  4. I always feel so great when I work my triceps. These are right in line with what I do!

    1. It’s such a gratifying burn, Liz!

  5. This is great! I need to add the tricep dips to my routine!

  6. I have never had any arm strength.

    1. Well nows as good as any time right?!

  7. I did this and LOVED it! Thanks for sharing!

    1. I love hearing that Brandi!

  8. I love working my shoulders and my arms… good lineup here!

  9. My PT refers to my triceps as “uniceps”, because they are a nightmare to tone! I have amazing biceps, but triceps are a nightmare to train! Good tips, as there’s always one exercise that works for us!

    1. Isn’t that funny how all our bodies respond differently to exercise? Keep up the good work Laura!

  10. Wow thank you for sharing!

    1. You’re so welcome Paige

  11. Arms are my Achilles heel of working out. I’m small and long so I’m super awkward. I’ll be trying this out in moderation soon.

    1. You got this Brittany!! Let me know how it goes

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