The Best Triceps Exercises

Top Exercises

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.

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.

Alternate Triceps Extension

Beginner / Cable Crossover Machine / Triceps / isolation

A triceps isolation movement that focuses on each arm independently. Alternating reps ensures equal work and allows for better focus on the contraction.

Lying Triceps Extension

Beginner / Dumbbells / Triceps / isolation

Also known as "skull crushers," this is a staple for building the triceps. Using dumbbells allows for a natural range of motion and saves the wrists.

Dumbbell One Arm Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A classic unilateral overhead extension that focuses on the long head. It ensures both arms are developed equally in terms of strength and size.

Dumbbell Lying Extension

Beginner / Dumbbells / Triceps / isolation

A primary triceps builder. Performing extensions with dumbbells allows for a natural range of motion and prevents wrist strain often caused by barbells.

Cable Reverse Grip Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

An isolation movement for the triceps using a supinated grip to maximize the mind-muscle connection with the medial and lateral heads.

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.

Dumbbell 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 hinge.

Cable Triceps Pushdown on Floor

Beginner / Hi-Lo Cable Machine / Triceps / push

A unique triceps isolation performed while seated or lying on the floor, providing a different angle of resistance and maximizing the lockout.

Cable Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A staple triceps movement for building mass in the lateral head. The cable provides a smooth, consistent load for better muscle fiber recruitment.

Cable Kneeling Triceps Extension

Beginner / Seated Cable Row Machine / Triceps / isolation

An isolation exercise for the triceps. The kneeling position stabilizes the torso, forcing the triceps to handle the load without assistance from the body.