Tone up your triceps with this Quick and Easy Home Triceps Workout made for busy women.

If you’re like most of my clients you’re probably busy, tired, and overwhelmed, but know that exercise is important.

That’s why I put together this triceps workout so you can get fit and tone your arms quickly at home.

The exercises in this home workout target all 3 ‘heads’ of the triceps.

‘Tri’ means three… which is how this muscle group got its name.

If you want to tone your arms quickly, you have to train all 3 heads in the tricep muscle group strategically.

That’s exactly why I put together this toned triceps home workout for you.

The exercises in this workout hit all 3 heads of the triceps so you can start training your arms from home.

All you need is a set of weights, 20 minutes, and some fun music to rock this routine.

If you don’t have dumbbells at home you can use water bottles or cans of soup.  You can also do this at the gym, too, if you prefer.

Ready to tone your triceps?  Let’s do this…

Triceps Workout at Home

Triceps workout at Home done by Christina Carlyle

Pin this triceps workout to Pinterest so you’ll have it forever


Home Triceps Workout

  • Warm up with some light arm stretches.
  • Start with the first exercise and repeat the movement 20 times.
  • Once you’re done, start the next exercise and do another 20 reps.
  • Choose a weight where you ‘feel the burn’ by rep 15.
  • I recommend starting with 5 pounds and adding more as you get stronger.
  • Quickly move from exercise to exercise, taking little rest between the moves.
  • Do all 6 exercises to complete one full round – or set.
  • Do 4 full sets to complete the toned tricep workout.
  • When you’re done, leave me a comment and let me know if you felt the burn.

Triceps Exercises

Around the world tricep exercise done by Christina Carlyle

Around the Worlds

Stand with dumbbells in each hand down in front of your legs with palms facing away from you. This is your start position. Exhale and lift your arms out to the sides, and upward until they’re overhead. Inhale as you return the weights back down to the start position to complete one rep.

Scarecrow extension tricep Exercise done by Christina Carlyle

Scarecrow Extensions

Stand with your feet shoulder-width apart.  Holding dumbbells, lift your elbows up, until they are in line with your shoulders, with your knuckles facing the floor.  This is your start position. Exhale and extend the weights up and out to the side until they’re level with your shoulders.  Lower the weights back to the start position, to complete one rep. 

Triceps Kickback Exercise done by Christina Carlyle

Tricep Kickbacks

Stand holding dumbbells.  Bend your arms, then over slightly, with a neutral back.  This is your start position.  Keeping your elbows in close to your body, extend both dumbbells back and up, until your arms are extended straight behind you.  Hold for a count, then reverse the movement, lowering the dumbbells back down to the start position to complete one rep. 

Triceps Pulses Exercise done by Christina Carlyle

Tricep Pulses

Stand up straight with dumbbells in your hands.  Lift your hands back and up about 8 inches.  This is your start position.  Lift your arms back and up as high as you can, keeping your arms close to your body.  Lower your arms back to the start position as you inhale, to complete one rep.  Pulse the weights up and down quickly for as long as you can.  As soon as you feel the burn, do 5 more reps to complete your set.   

Pushup Exercise done by Christina Carlyle

Triceps Pushups

triceps pushup is like a regular pushup, except you’re only pushing up with your tricep strength. Get into a plank – or modified – pushup position, with your fingers pointed inward, slightly.  This is your start position.  Keeping your elbows in close to your sides, lower your chest to the floor as you inhale.  Don’t arch or sag your lower back or pitch your butt upwards.  Exhale as you push up back into the start plank position to complete one rep.  

Trouble U's Triceps Exercise done by Christina Carlyle

Trouble U’s

Stand holding dumbbells.  Lift your elbows up, until they are in line with your shoulders, with your knuckles facing up.  This is your start position.  Exhale and rotate the weights down until your knuckles are facing the ground.  Next, kick your hands out to the side.  Reverse the movement and bring your hands back in, then flip your knuckles back up to the start position, to complete one rep.   


That’s it!

  • For the best results, do this triceps workout one time a week.
  • I recommend doing another arm workout that targets the arms in a different way.
  • If you’re serious about losing fat, use this workout along with my programs. I can get you results a lot faster with food than I can with workouts.

Leave me a comment and let me know if you felt the burn!

This workout only works, if you work it!

So work it!  The results and confidence you’ll get are so worth it!


Your Coach and Biggest Cheerleader



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