Bye-Bye, Bat Wings! 4 Exercises To Firm Up Flabby Tricep

Toned, shapely tricep not only improves our self-image, but it also boosts our confidence, for this particular part of our arms are the most troublesome to get into shape.

They need specific workouts targeted at them, and you’ll have to be diligent about it too. The results however, will leave you fulfilled and body-proud. Try these for a month or two and you’ll see what we mean.

Pulley tricep extensions

Here’s how you do it:

1. Stand facing an overhead pulley with a rope attachment connected.
2. Place your hands on the end of the rope, palms facing each other.
3. Stand with feet hip-width apart, knees slightly bent, and core engaged.
4. Start with your elbows beside your hips, bent at 90 degrees, and extend your arms down toward the floor until they are straight.
5. Squeeze into the back of the arms at the end of the movement.
6. Repeat 10–15 times. Perform 3 sets.

Tricep pushups

Here’s how to do this:

• Start in a plank position on your feet or knees. Place your hands directly under your chest. Turn your hands inward so your fingers form a triangle.
• Slowly lower yourself to the floor, making sure to keep your body in a straight line with your core engaged.
• Push back up into a plank position, squeezing through the back of your arms and midback, pulling your shoulders away from your ears.
• Repeat 10–15 times. Perform 3 sets.

Lat pulldown

Here’s how it’s done:

• Sit facing the weight stack of an overhead lat pulldown machine with a wide bar attached.
• Reach overhead and grab the bar with a wide grip, palms facing away from your body.
• Lean back 30–45 degrees and pull the bar down toward your chest.
• Engage your latissimus dorsi, the large muscles down the sides of your back. Feel as if you are tucking your elbows into your back pockets. Relax your shoulders and neck.
• Repeat 10–15 times. Perform 3 sets.

Deltoid raise

How to do it:

1. Stand with feet hip-width apart, knees slightly bent. Learn forward 20 degrees at the waist and engage your core to prepare for the movement.
2. Hold dumbbells down beside your body, palms facing your thighs.
3. Raise your arms out to the side into a “T” position until they reach shoulder level.
4. Return to starting position and repeat 10–15 times. Perform 3 sets.