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The 5 Best At-Home Arm Exercises for Flabby Triceps, Trainer Says

Keep your arms looking and feeling young.
FACT CHECKED BY Alexa Mellardo

Toning your triceps can help you tackle daily tasks that require upper body strength, keep your arms feeling young, and of course, make you look like you can totally crush an arm-wresting competition. Although you might not necessarily be interested in the latter, you may still want to transform your triceps. To help you out, we've put together the best at-home exercises for flabby triceps, according to an expert. Gear up to get your arms into shape without leaving the house.

Nathan Lloyd, MSc, of, shares with us that these exercises should be performed two to three times a week, with a rest day in between training sessions, in order to achieve your desired results. Lloyd explains, "As always, listen to your body and adjust accordingly—if an exercise is causing discomfort or strain, stop immediately and consult a medical professional if necessary." Keep reading to learn more about these at-home arm exercises for flabby triceps.

Tricep Dips

woman performing tricep dips at-home arm exercises for flabby triceps

First up in our at-home arm exercises for flabby triceps is the tricep dip. "This exercise targets all three heads of the triceps muscle," Lloyd explains. All you need to tackle the movement is your body weight and either a sturdy chair, a bench, or even a couch.

In order to work this exercise into your arm-toning routine, Lloyd says to position your hands shoulder-width distance apart on the edge of the chair or sturdy bench you're working with. Your heels should be on the floor. From there, lower your body down until your arms are at a 90-degree angle. Finally, push yourself back up until you're in the starting position.

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Close-Grip Pushups

woman performing close-grip pushup

While pushups are a classic and popular choice when it comes to arm-strengthening exercises, Lloyd specifically suggests testing out close-grip pushups. In this case, instead of keeping your hands shoulder-width distance apart while your hands stabilize you on the floor, you'll want to keep them closer together. Lloyd says this will really help you focus on your triceps throughout the exercise.

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Tricep Kickbacks

tricep kickbacks part of bat wings workout

If you aren't regularly doing tricep kickbacks in an attempt to sculpt and strengthen your arms, then you should definitely start doing so, pronto.

For this exercise, you'll need a set of dumbbells or something else that will offer you a little weight-based resistance. Once you're ready, simply bend at the waist while keeping your arms straight and parallel to the floor. Your elbows should be close to your sides. From there, extend your arms behind you before bringing them back to the starting position in a controlled motion.

Overhead Extensions

overhead extension at-home arm exercises for flabby triceps

The overhead extension is another exercise that requires a dumbbell or similar weighted object. Lloyd points out that you could also use a resistance band in order to achieve the same tricep-trimming results.

With your dumbbell or resistance band in hand, start with your arms extended above your head. From that position, lower the weight or pull the band back behind your head. Next, bring the weight back up until you're in the starting position.

Lloyd recommends performing three sets of 12 reps when you're first starting out. Once you're more comfortable and feel like you need more of a challenge, you can increase that to three sets of 15 to 20 reps.

Plank with Lateral Raise

woman dumbbell plank pushup at-home arm exercises for flabby triceps

Finally, Lloyd says that a plank with a lateral raise is just what you need to add to your workout if you're looking for ultra-toned triceps.

You'll first need to get yourself into a high plank position. That means getting down on the floor and supporting your body weight on your hands and toes. Your hands should be about shoulder-width distance apart. Then, take a dumbbell in one hand, and raise that arm out to the side. Be sure to keep your arm straight, activate your abs, and don't bend your elbow. Bring your arm back to the starting position. Do the same with the other arm.

Desirée O
Desirée O is a freelance writer who covers lifestyle, food, and nutrition news among other topics. Read more about Desirée