To tone the backs of your arms, you need to work your triceps. Here are the five best tricep exercises for women
Overhead Tricep Extension
Sit on the end of a bench with your feet planted flat on the floor about hip-width apart.
Hold a dumbbell over your head in both hands.
Keeping your shoulders down and your upper arms still, lower the dumbbell behind your head by bending at the elbows.
In a controlled motion, press the weight back up above your head so your arms are straight.
Repeat this 8 to 10 times.
This exercise can be completed with heavier or lighter weights to suit.
Lying on the floor, place your hands palms down directly underneath your shoulders.
Keep your knees and lower legs flat on the floor.
Press down on your hands so you lift your upper body. Your core muscles should be engaged to keep your back straight.
Bending at the elbows, lower your body back to the floor in a controlled movement.
Repeat this press-up 10 to 15 times.
To make it more difficult, go onto all fours with your hands at shoulder-width.
Cable Kick Backs
Standing close to the cable weights, place one foot in front of the other and bend forward from the waist.
Holding the cable in one hand, and bending the arm at the elbow, pull the cable slightly behind you until your whole arm is straight.
In a controlled movement moving just from the elbow, return the cable until your hand is directly in front of you. Only your tricep muscles should be contracting.
Hold yourself on the edge of a bench with your hands either side of your body and your knees bent as if in a seated position. Lower your body down bending the elbows to a ninety degree angle and using your tricep muscles in a controlled movement.
Raise yourself back to the starting position.
To make this exercise harder, have your legs outstretched in front of you with just your heels touching the floor.
For more intensity, raise your feet above the ground elevated onto another bench.
Tricep Push Down
Standing close to a high pulley, place one foot slightly in front of the other.
Pull down the v-angled bar until your elbows are at a 90 degree angle.
Push the bar down evenly with both hand to your thighs.
In a controlled movement, release the weight until your elbows are again at 90 degrees.
To see these exercises in action, check out the below video: