It just takes one big trip to the grocery store to realize how important arm strength is. And even if you regularly work out your arms, you might be missing one crucial muscle.
We often spend plenty of time working on the front of our arms with moves like bicep and hammer curls, but the back of the arms — comprised of your triceps — can get left out.
That's why Stephanie Mansour, one of the best-in-class trainers featured in the Start TODAY app, recommends one tricep exercise in particular for those who want to strengthen and tone their arms.
Trainer Tip of the Day: The Best Exercise for Toned Arms
When you want to target your arms, the top move that Mansour recommends is tricep kickbacks.
"I love tricep kickbacks because they really tighten and tone the backs of the arms, which is where we often times see that flabby look," says Mansour, a certified personal trainer and TODAY fitness contributor.
This move requires you to lean forward slightly and hold a dumbbell in each arm. From there, you'll bend and extend your arms backward while keeping your elbows in place.
It's an efficient exercise because it strengthens the back of your arms while also engaging your core in a bit of balance work. And, unlike other tricep exercises, this one "leaves no room for the front of the arms to overpower the move," Mansour says.
Why It Matters
"Many of us focus on bicep curls and working the front of the upper arm but we can neglect the backs of the arms," Mansour says. And sometimes, when we think we're working the backs of our arms, really, the muscles in the front — the biceps — take over, she adds.
You'll eliminate both of those issues with tricep kickbacks, however. "This exercise requires you to really focus on engaging the backs of the arm," Mansour explains.
Mansour leads you through step-by step instructions on how to perform tricep kickbacks in this 10-Minute Upper-Body Basics routine.
How to Get Started
When you're ready to start adding tricep kickbacks to your workout routine, start with small weights and follow these steps:
- Start with your feet hips-width distance apart and your knees slightly bent.
- Hold a weight in each hand and let your arms hang down your sides.
- Hinge at the hips so that your body is diagonal. Your chest should be tilted down at the ground.
- Pull the weights up to your chest. Your elbows should be at a 90-degree angle and your upper arms should stay glued to your sides. This is where you'll start.
- From there, keep your elbows stationary and extend your forearms back. Think about it as if you're pulling the weights towards the back of the room.
- Squeeze your triceps at the top of the move, and then come back to the row position with your elbows bent.
- Repeat the kickbacks 10 times.
If you've already mastered tricep kickbacks and they're starting to feel easy, you can gradually increase the number of repetitions and/or the amount of weight you use for this exercise.
Or, consider progressing to another move, like tricep dips or skull crushers, to keep working the same muscles in a different way. Try one of these workout routines that incorporate tricep-focused exercises:
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
