A Way to Strengthen the Triceps

One of the most common fitness complaints among women is of sagging muscles in the back of the upper arm. This muscle group (the triceps) often begins to atrophy at an early age due to lack of proper use. Most women primarily use their shoulders (deltoids) and the front of the upper arm (biceps) for carrying and lifting. This not only produces tension in the neck and shoulders, but leads to poor upper-arm strength.

Fortunately, the triceps muscle group responds well to weight-training exercises. Once isolated and toned, these muscles will automatically activate to aid the biceps and deltoids, decreasing tension while increasing strength.

The following exercise uses a 3- to 5-pound weight to increase muscle strength and tone. The weight should be heavy enough to allow you to feel the work of the exercise without creating tension in the shoulders or neck.

Hold the weight in your right hand. Stand with your feet together facing a chair or stool and about one foot away from it. If using a chair face the side of the chair with the back of the chair on your left side.

Place your right foot on the seat of the chair or a rung of the stool, about 18 inches above the floor. Place your left hand on the back of the chair or seat of the stool, about one foot above your right foot. Lean your torso forward over your right thigh, but not touching it. Tighten your abdominal and buttocks muscles to support your lower back. Relax your neck and shoulders but do not drop your head toward your right knee. Your spine should form an arc from the top of your head to your tail bone.

Let your right arm hang, forming a vertical line from your right shoulder to your right hand to the floor. Bend your right elbow slightly then lift your right arm in one long movement straight back and up until your right elbow is level with your right shoulder. Your right elbow should be pointed toward the ceiling while the weight in your right hand remains parallel to the floor. Lower your right arm to its starting position at the side of your torso, forming the vertical line from your right shoulder to your right hand.

Repeat the movement 12 times. Change sides, walking to the other side of the chair, and repeat the exercise with your left arm. Work up to three sets of 12 repetitions, alternating sides.