The seven best exercises to work your triceps - Grand Goldman 2026

The triceps is the largest muscle in your arm, and its development will determine whether your arms look big and muscular or not.

A mistake that most of us have made at some point is focusing arm training on the biceps while leaving triceps work in the background. Although you might not believe it, the triceps is responsible for 60% of the total volume of your arms, and that's why it's more important to work it correctly.

Below, we're going to look at seven key exercises to develop this muscle and achieve good results.

Tricep Dips

This is my favorite exercise when it comes to working the arms. It's an exercise that has great transfer in terms of strength and with which we can easily add weight, thus increasing the weight we move and, therefore, the intensity of the exercise. We can do it between two benches, between two chairs at home, or, the best option, between parallel bars.

A very common mistake is not doing the full range of motion and not lowering all the way down. In this case, if you can't do the full range, it's better to lower the weight used or use a resistance band for assistance.

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Seated Overhead Tricep Extension

Sitting on a bench with a dumbbell or a barbell, we must extend our arms above our head and flex them in a controlled manner backward until they form an angle close to 90 degrees. Then we extend them fully again, and that counts as one repetition.

This specific exercise allows us to work the triceps in a very isolated way, and the pump sensation is quite noticeable.

Single-Arm Dumbbell Extension

Very similar to the previous exercise, but in this case, we work each arm in isolation, and this way, we can fix small imbalances in terms of strength or muscle development. Personally, I like to include this exercise, occasionally, at the end of the workout.

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Horizontal Cable Tricep Kickback

This exercise is one of those that causes the most activation in the triceps, and it's something you notice with every repetition you do. We position ourselves facing a low pulley, lean our body forward until our back is practically parallel to the floor. From here, we grab the cable with one hand and bring the arm from a 90-degree position to a full extension parallel to the floor.

Overhead Cable Tricep Extension with Bar

It's one of the most typical and common exercises in gyms, and even so, it's a great exercise for working the triceps. A good option is to use it in a superset combined with another tricep exercise or even a bicep one to get better results.

Overhead Cable Tricep Extension with Rope

Personally, I really like doing this exercise both with both arms and in isolation, working each arm separately. The feeling of work and activation in the triceps is very good, and I like to feel its contraction with each repetition. In this case, it's important to fully extend your arms so they end up alongside your hips to take advantage of the extra range of motion that the rope provides.

French Press

Another exercise that will allow us to gain some strength as well as tricep hypertrophy. Thanks to the barbell, we can add kilos and thus keep gaining strength and progressing. In this case, it's important to fully extend your arms at the end of the movement and lower the bar enough so that your arms flex completely, thus working the full range of motion. Remember, it's better to use a light weight and do the full range than to increase the weight at the expense of the range of motion.

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