The Best Triceps Exercises

Top Exercises

Triceps Press

Intermediate / Bodyweight-only / Triceps / push

An isolation exercise for the triceps. By using bodyweight and a specific angle, it targets the lateral and long heads for improved arm definition.

Cable Rope High Pulley Overhead Triceps Extension

Intermediate / Cable Machine with Rope Attachment / Triceps / pull

An overhead triceps movement using a rope for a more natural grip and increased range of motion at the lockout.

Cable Concentration Extension

Beginner / Cable Machine with Rope Attachment / Triceps / isolation

A targeted triceps exercise that isolates the lateral and medial heads. The cable provides constant tension for a deeper muscle burn.

Standing Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.

Standing Kickback

Beginner / Dumbbells / Triceps / isolation

A triceps isolation movement that emphasizes the lockout. The standing position challenges the core and lower back to maintain a flat, stable hinge.

Cable Alternate Triceps Extension

Beginner / Cable Crossover Machine / Triceps / isolation

A cable-based extension that provides constant tension on the triceps. Alternating the movement helps in isolating the lateral and long heads effectively.

Cable Pushdown

Beginner / Cable Machine with Rope Attachment / Triceps / push

A staple triceps exercise targeting the lateral head. The cable ensures resistance is maintained throughout the entire range of motion.

Assisted Triceps Dip

Beginner / Leverage Machine / Triceps / isolation

A compound pushing exercise for the triceps, chest, and anterior deltoids. The assistance helps maintain an upright torso for triceps focus.

Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A primary isolation exercise for the triceps. It focuses on the lateral and medial heads to build strength and definition in the back of the arm.

Seated Triceps Extension

Beginner / EZ Bar / Triceps / isolation

An isolation exercise for the triceps. The seated position provides stability, allowing you to focus entirely on the extension and contraction of the muscle.