How to Tone Up Triceps with the Over-the-Head Move

Target flabby arms by exercising your biceps and triceps equally. The Over-the-Head is an effective triceps move that helps build strong arms. Not only will your arms look better, but strong arm muscles can also help speed up the results of your chest, shoulder, and back workouts. Those muscles depend on your arms to assist in their respective movements.

This Over-the-Head targets the triceps muscle:

  1. Sit at the end of a workout bench and hold one dumbbell with both hands over your head. Be sure to keep the elbows close to your head

    Visualize a string holding you up from the top of your head.
    Visualize a string holding you up from the top of your head.

Hold your stomach in and sit tall and straight. Do not arch your back.

  1. Keeping your elbows close to your head, slowly lower the dumbbell back behind your head until your forearms are parallel to the floor. Slowly return to start.

    Keep elbows close to your head.
    Keep elbows close to your head.

    Exhale as you lift the weight up over your head. Inhale as you return to start.

The following variations let you adapt this exercise to your fitness level:

  • Try it standing: Doing the move from a standing position is more advanced. Be sure to maintain the proper posture.

  • Vary the count: For variety, try the move using a variety of counts. For example, count to two on the way back and count up to four as you return to start, or vice versa.