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3 days ago
Chisel Your Triceps With 2 Dumbbells and This 30-Minute Beginners' Upper-Body Workout

When it comes to the upper body, biceps and shoulders get a lot of attention, but it's your triceps that can really give your arms that lean, sculpted appearance. Even more importantly, strong triceps help you maintain proper form in just about every pushing and pulling movement you do.

This triceps workout by New York Bach personal trainer Beate' Jones, NASM, is a great way to start whipping those arms into shape. It's a mix of triceps moves and other upper-body exercises, because a balanced upper body is key to your functional strength - and because we still want you to be able to move afterwards. The workout should take you about 30 minutes and is perfect for any fitness level. Some advice from Beate' before you start: keep your core engaged the whole time. "That way, you can really focus on the upper body," she told POPSUGAR. Get it? Got it. Grab your dumbbells and let's go.

Triceps-Focused Upper-Body Workout

Equipment Needed: Light weights (five to 10 pounds) or resistance bands such as Therabands. (Check out this guide to determine how heavy your weights should be.)

Directions: Complete three sets of each superset, with a one-minute rest between each set. Start with the short warmup and end with the static-stretching cooldown.

Warmup: 2 sets per stretch Time/Reps
Arm circle, forwards 30 seconds
Arm circle, backwards 30 seconds
Chest opener 30 seconds
Horizontal chest opener 30 seconds
Plank walkout to upward-facing dog 5 reps
Superset 1 Reps
Front lunge to stand with curl and press 8 reps on each leg
Triceps push-up 5 reps if on toes, 10 reps if on knees
Superset 2 Reps
Bent-over row with triceps extension 10 reps
Triceps dip 10 reps
Superset 3 Reps
Plank to ankle reach 5 reps for each foot
Overhead triceps extension 10 reps
Cooldown: 2 sets per stretch Time
Shoulder stretch 30 seconds
Triceps stretch 30 seconds
Downward dog 30 seconds
Child's pose 30 seconds

Keep reading for details on how to do each move.

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