22-07-2025
The 1 Exercise Everyone Can Do to Tone the Back of the Arms
If toning the back of the arms is one of your goals, tricep dips are a must-add to your upper-body workout. They are one of my favorite exercises for a few reasons. Not only do they isolate and target the tricep muscle, but they improve arm, shoulder and even core strength, too.
Plus, they are literally for everyone. You can do them anywhere (a bench, couch, the floor!) and there tons of variations, so you can find a way to perform them that matches your strength level.
However, it is important to take the time to master proper form as doing them incorrectly can put strain on the neck or shoulders. Here's what you need to know to to perform tricep dips correctly and start toning those arms!
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Tricep dips benefits
Tricep dips are one of the best exercises for toning the arms. They work the muscles in the upper arm, specifically the tricep, a large muscle made up of three "heads" that run from the shoulder to the elbow joint. However, there's more to the tricep dip than just improved arm strength. Since the movement requires you to lift your hips off the ground, it also requires core engagement and stability.
Strengthening the triceps will tone the back of the arms, helping to work the common trouble spot we often refer to as 'bat wings' that jiggles when you wave. But more importantly, strengthening the arms and core through exercises like dips translates to better movement quality in everyday life. Strong arms and core are essential for performing activities that require any sort of lifting or pulling motion, and strengthening them helps to prevent injury and strain.
The common mistakes people make when doing tricep dips
The most common form mistake I see among clients is the positioning of the shoulders and the distance you're supposed to dip. Many people shrug their shoulders up toward their ears and dip their bodies down too low. It's also important not to lean forward while dipping. This changes the target muscle group from the triceps, to the chest.
Here are some important form tips to follow that will help you avoid these common mistakes:
Don't let your shoulders creep up toward your ears. Pull your shoulder blades back and down, keeping your neck elongated.
If your shoulders begin to feel strained, you're dipping too low. Dip at a level that is comfortable for your shoulders. Aim to dip until you create a 90-degree angle at the elbow.
Keep your torso straight, with your head pointed to the ceiling. If you find yourself leaning forward, engage your core and think about lowering your butt straight down to the ground on the descent and lifting your head to the ceiling as you rise back to the starting position.
How to do a modified tricep dip
Tricep dips can place a lot of stress on your shoulders, especially if you are a beginner and don't have the strength to perform them with good form. If you're not ready to take on the full move, match your skill level with a modification. There are two easy modifications you can make:
Bend your knees to a 90-degree angle. This allows you to support some of your weight with your legs, making the exercise easier on your arms. Although you'll be decreasing the intensity, you'll still be working on your upper-body strength and you can slowly inch your legs further from the body as you build strength.
Decrease the distance you dip your body. The lower you dip, the more stress is placed on the shoulders. Decreasing the angle at the elbow will make it easier; instead of dropping to a 90-degree angle, lower halfway to a 45-degree angle instead.
How to perform a tricep dip correctly
If you're feeling confident about your upper-body strength, you may be ready to try the tricep dip. Follow these step-by-step instructions, and if you feel like you're still struggling after giving it a shot, return to the modified version.
Find a steady chair and take a seat. Place your hands on the chair, on either side of your hips. Grip the front of the chair, with fingers pointed towards your feet.
Straighten your legs out in front of you with your heels on the ground. Keep your upper body in a straight line with your head up towards the ceiling.
Move your body forward slightly so that your butt is off the chair and you are relying on your arms to hold your body weight.
Lower your body down, bending your elbows at an angle somewhere between 45 and 90 degrees.
Push yourself up to the position you started in. Make sure to engage your core and use your triceps to move your body up and down.
4 exercises that will help you with the tricep dip
If you aren't quite ready to tackle the tricep dip, these other exercises will help you build the strength and mobility needed.
Tricep kickbacks
Stand holding one weight in each hand. Bend your knees slightly and hinge forward at the waist so that your upper body is at a diagonal. Pull the weights up to your chest with your elbows bent at a 90-degree angle and your upper arms glued to your sides. This is your starting position. Keeping your upper arms still, lift the weights towards the back of the room, straightening your arm. Squeeze the triceps at the top before returning the weights to the starting position. Repeat 10 times.
Tricep extensions
Stand holding one weight in each hand. Bend your knees slightly and hinge forward at the waist so that your upper body is at a diagonal. Pull the weights up to your chest with your elbows bent at a 90-degree angle and your upper arms glued to your sides. This is your starting position. Keeping your upper arms still, lift the weights towards the back of the room, straightening your arm. Squeeze the triceps at the top before returning the weights to the starting position. Repeat 10 times.
Pushup or modified pushup
Push ups are a common upper-body workout. But when performed with elbows hugging into your sides, they target the triceps. Come into a plank position, with your hands flat on the floor and your legs straight out behind you. To lower your body, bend at the elbows keeping your arms hugged into the body, instead of bending the elbows out to the sides like you would in a traditional pushup. Push back up to the starting position. Repeat 10 times.
If you're not comfortable performing full pushups, perform this move on your knees instead.
Skull crushers
Lie down on your back. Bend your knees so that your feet are flat on the ground and your knees are bent. Hold a dumbbell in each hand and extend both arms above your chest. Bending at the elbow (and keeping the arm from the shoulder to elbow as still as possible) lower the weight slowly until it reaches the area behind your head. Squeeze your triceps to extend your arms again until they are straight. Repeat 10 times.
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