The 9 best tricep exercises for women

Want stronger, sculpted arms? Then it’s time to stop sleeping on tricep training.

Your triceps power every push, press and lift you do – and they make up nearly two-thirds of your upper arm. That means if you want serious pushing power, balanced strength, or better definition, training them with targeted tricep exercises for women is non-negotiable.

Stronger triceps make push-ups smoother, overhead presses easier, and everyday lifts – like carrying groceries or hoisting a suitcase – way more manageable. Yet they’re often overlooked in favor of biceps or shoulders.

Not anymore. In this guide, we’ll break down tricep anatomy, the key benefits of training them, and deliver go-to tricep workouts for women designed to hit all three heads of the tricep for complete, balanced development.

What are triceps and why should you care?

Your triceps brachii (aka triceps) sit along the back of your upper arm and consist of three heads: the medial, lateral and long head. Each has a unique role in how your arm moves and functions.

Together, they help extend your elbow and support shoulder stability – two movements you rely on more than you think.

Whether you’re pushing open a door, throwing a ball or knocking out another set of bench presses, your triceps are constantly working behind the scenes every day.

4 benefits of strong triceps

There’s more to strong triceps than just visual payoff. Here’s why they’re worth training consistently:

1. Functional strength: Strong triceps make real-life movements easier, from lifting to pushing.

2. Upper-body performance: Triceps play a starring role in workouts that involve pressing, swimming, punching or serving.

3. Joint stability: Well-trained triceps support and protect your elbow and shoulder joints, reducing injury risk.

4. Muscular endurance: They help you hold better form and power through reps without burning out.

Best dumbbell tricep exercises for women

Whether you’re working out at home or the gym, these moves will get your triceps pumped up in no time.

Dumbbell tricep kickbacks

This move works all three tricep heads with each rep, so it’s no surprise that it’s one of our favorites.

How to do it:

1. Hold a dumbbell in each hand, palms facing your body.

2. Stand with your feet hip-width apart and hinge forward from the hips so your torso is at a 45-degree angle.

3. Bend your elbows to 90 degrees and tuck them in close to your sides.

4. Keeping your upper arms locked in place, extend your arms straight back until fully extended.

5. Pause at the top and squeeze your triceps.

6. With control, slowly return to the starting position and repeat.

Dumbbell overhead tricep extension

Don’t flare your elbows when doing this move – the tighter they stay, the more your triceps do the work (especially the long head).

How to do it:

1. Stand tall or sit on a bench, holding one dumbbell with both hands.

2. Raise the dumbbell overhead until your arms are fully extended.

3. Keep your elbows close to your ears as you bend them to lower the dumbbell behind your head.

4. Lower the weight until your forearms are parallel to the floor or slightly lower.

5. Press the dumbbell back up to the starting position, fully extending your arms, then repeat.

Dumbbell skull crushers

For maximum activation, keep your elbows pointed toward the ceiling as you press the dumbbells back up.

How to do it:

1. Lie flat on a bench, holding a dumbbell in each hand with arms extended above your shoulders, palms facing each other.

2. Keeping your upper arms still, bend your elbows to lower the dumbbells toward your temples.

3. Stop just before the dumbbells touch your head.

4. Press the dumbbells back to the starting position by extending your arms, then repeat.

Top bodyweight tricep exercises for women

Looking for some equipment-free moves to help you tone and strengthen your triceps? You’ll want to try these.

Close-grip push-up

Jelly arms when you press up? Build strength and sharpen your form with Centr expert Ashley Joi’s five go-to push-up exercises.

How to do it:

1. Start in a high plank position with your hands slightly narrower than shoulder-width. Adjust for difficulty – the closer your hands are, the more difficult the exercise will be.

2. Engage your core, glutes and legs to keep a strong line from head to heels.

3. Lower your chest toward the ground, keeping your elbows close to your ribs.

4. Stop just above the floor, then push back up to the starting position and repeat.

Bodyweight tricep dips

Your triceps are the start of this move, but your chest and shoulders get in on the action too. You can also use a bench, box or step to dip deeper and dial up the burn.

How to do it:

1. Start seated with your knees and arms bent, hands and feet on the ground and pointed forward – your body weight should be resting on your arms.

2. While balancing on your heels, squeeze your triceps and straighten your arms, lifting your butt off the ground.

3. Stop when your arms lock out and pause at the top of the movement.

4. With control, lower yourself back to the starting position and repeat.

Plank get-ups

This hybrid move activates your triceps, core and shoulders – great for building functional strength.

How to do it:

1. Start in a forearm plank with elbows directly under your shoulders.

2. One arm at a time, push up onto your hands into a high plank position.

3. Reverse the movement by lowering back down onto your forearms, one arm at a time.

4. Keep alternating arms with each rep (e.g. lead with the left, then the right) and repeat.

Best cable tricep exercises for women

Cables are your secret weapon for tricep gains – constant tension, smooth control and easy weight changes make them a no-brainer.

Tricep pushdown

Got access to a cable machine or a Centr functional trainer? Time to put it to work.

How to do it:

1. Stand facing the machine with a slight bend in your knees and core braced.

2. Grip the bar or rope with palms facing down and elbows tucked close to your sides.

3. Push the attachment down by straightening your arms until fully extended.

4. Squeeze your triceps at the bottom, then return slowly to the start and repeat.

Cable overhead tricep extension

Just like its dumbbell variation, keep your torso straight, your core tight and avoid flaring your elbows out for maximum tricep activation.

How to do it:

1. Set the cable at a high pulley and attach a rope handle.

2. Holding the rope with both hands, face away from the machine and step forward with one leg into a staggered position. Your arms should be bent behind your head.

3. Keeping your elbows close to your head, squeeze your triceps and extend your arms forward until they lock out.

4. With control, slowly reverse the motion and repeat.

Cable single-arm tricep pushdown

Training one arm at a time builds balanced strength and helps reduce any muscular imbalances.

How to do it:

1. Set the cable at a high pulley and attach a D-handle.

2. Stand facing the machine and grab the handle with your left hand, palm facing down.

3. Tuck your left elbow close to your side.

4. Push the handle down until your arm is fully extended.

5. Pause and squeeze at the bottom, then return to the start and repeat.

Common questions about tricep workouts for women

Stronger arms start with smart training. If you’re ready to target your triceps and see real results, you’re in the right place.

How can I tone my triceps fast?
Stick to the basics – kickbacks, dips and overhead extensions – and more importantly, stay consistent with your training.

Hit your triceps 2-3 times a week and back it up with a protein-rich diet to fuel recovery. Need ideas? Try these post-workout recipes to give your muscles what they need to repair and grow.

What is the most effective tricep exercise?
The close-grip bench press and diamond push-ups are great moves to work all three heads of your triceps and build serious strength.

Which exercise targets all three tricep heads?
All the moves we’ve listed above hit all three heads to some degree, but the dumbbell tricep kickback stands out for balanced activation across the board.

How often should I train triceps?
2-3 times a week is plenty. Leave at least 48 hours between sessions so your muscles have time to recover and grow stronger.

Who should avoid tricep workouts?
If you’ve got a shoulder, elbow or wrist injury, check in with your health professional before lifting. And if any move causes sharp pain, stop and switch it up with another exercise.

Can I train triceps and biceps together?
Definitely. Supersets are your friend here – working both muscle groups back-to-back keeps your workout efficient and builds balanced upper-body strength.

Ready to turn knowledge into results? Whether you’re lifting at home or hitting the gym, use these tricep workouts to power up your upper body.

Looking for a little more guidance? You’ll find plenty in Centr’s 28 Days of Arms program.

Want more like this?

• Your ultimate push-up workout guide
• Arm goals: 4 of the best dumbbell tricep exercises
• 7 dumbbell exercises for an epic leg day at home
• 5 of the best cable exercises for lower-body strength
• 8 simple arm workouts you can do at home