There are actually many ways for a person to train triceps. I believe some people know about it. Among these methods, some are suitable for girls and some are suitable for boys, but no matter what method they are, they all have good results. The training effect is very good, so some people still know how to train triceps for girls. So, how do girls build triceps the fastest? Let’s take a look below!
Dumbbell curl
1. Stand in a standing position, holding a dumbbell in each hand, with your arms hanging naturally in front of your body (thumbs facing both sides, palms facing forward).
2. Then lean the upper arm against the body without moving, exhale, and lift the forearm up until the wrist is at shoulder height.
3. Then, inhale and slowly lower the dumbbell back to the starting position to complete one movement.
Dumbbell hammer raise
1. Stand in a standing position, holding a dumbbell in each hand, with your arms hanging naturally by your sides (thumbs facing forward).
2. Then, while keeping the upper arm still, move the forearm forward and upward, like a hammer. The height of the dumbbell should be approximately parallel to the shoulder.
3. Then slowly return to the starting position to complete one movement.
Triceps flexion and extension
1. Hold a dumbbell in each hand in a standing position, lean forward, bend your knees slightly and straighten your back. Bend your forearms and upper arms at 90 degrees, and keep your upper arms close to your body and parallel to the ground.
2. Then move the forearm backward and lift it straight.
3. Then slowly return to the starting position to complete one movement.
Standing Pike Fly
1. Stand in a standing position, holding a dumbbell in each hand, leaning forward with your knees slightly bent and your back straight, with your hands naturally drooping and your fists facing forward.
2. Then raise your arms parallel to both sides of the body to a height of about shoulder height. During the operation, keep your elbows slightly bent and pause for 1-2 seconds at the top.
3. Then slowly return to the starting position to complete one movement.
Dumbbell hammer side raise
1. Stand in a standing position, holding a dumbbell in each hand, with your arms hanging naturally by your sides (thumbs facing outward).
2. Then keep your upper arms still and lift your forearms to both sides. Imagine holding a hammer in each hand. The height of the dumbbells should be approximately parallel to your shoulders.
3. Then slowly return to the starting position to complete one movement.
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