The Best Triceps Exercises

Top Exercises

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.

Standing One Arm Extension

Beginner / Dumbbells / Triceps / isolation

A unilateral overhead triceps isolation movement. It maximizes the stretch on the long head and corrects arm strength discrepancies between sides.

Seated Bench Extension

Beginner / Dumbbells / Triceps / isolation

An overhead triceps movement focusing on the long head. The seated position ensures better spinal alignment and direct isolation of the arm muscles.

Seated Kickback

Beginner / Dumbbells / Triceps / isolation

A triceps isolation movement. The seated position stabilizes the torso, allowing for a strict extension and powerful contraction at the lockout.

Overhead Triceps Extension

Beginner / Hi-Lo Cable Machine / Triceps / isolation

A fundamental triceps movement that targets the long head by stretching it under load. It builds arm thickness and improves overhead stability.

One Arm Kickback

Beginner / Dumbbells / Triceps / isolation

A unilateral triceps isolation exercise. It allows for maximum mind-muscle connection and ensures each arm is developed equally.

Lever Triceps Extension

Beginner / Leverage Machine / Triceps / isolation

An isolation movement for the triceps. The lever ensures a strict path of motion, eliminating the use of other muscle groups.

Kickback

Beginner / Dumbbells / Triceps / isolation

A classic triceps isolation exercise. It provides a peak contraction at the very end of the movement, making it ideal for shaping the back of the arm.

EZ Barbell Seated Triceps Extension

Beginner / EZ Bar / Triceps / isolation

A seated triceps exercise that isolates the arms by removing the use of the lower body. It emphasizes the long head for total arm thickness.

Dumbbell 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.

Cable Reverse Grip Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A triceps exercise that shifts the focus to the medial head. The underhand grip promotes a unique contraction and reduces wrist strain for some users.