3. Arm Circles:


How to Do:

  • One of the easiest and most effective exercises, arm circles may be performed almost anywhere and anytime.
  • This exercise helps in toning your biceps as well as the triceps.
  • Stand straight with your arms stretched out to the sides and feet slightly apart.
  • Now rotate your arms – forward and then backwards.
  • Make sure you keep them straight all the while without bending your wrists or elbows.
  • Rotate for around 20 times in the forward direction and 20 times backwards.
  • You may increase the count with time or hold weights to make the workout more intense.

4. Tricep Dips:


How to Do:

  • Hands must be positioned shoulder width apart on a secured chair or bench.
  • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
  • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
  • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
  • Once in this position slowly push off your hands back to the starting position. Do 10-15 reps.

5. Tricep Kickbacks:


How to Do:

  • For this exercise you will need 1-2 kg weights.
  • Hold your weights and get on the floor while your knees and toes touch the floor.
  • Bend your upper body forward from the hips up and bend your elbows at 90 degree angle.
  • Now extend both your arms backwards while your palms facing each other.
  • Feel the tension in the triceps and return to the starting position. Do 3 sets of 8-10 repeats.
Prev2 of 3Next