Totally toned triceps: 3 moves to get your arms firm and sculpted

TRAINER'S STRATEGY

Use a variety of one- and two-arm exercises for balanced strength and muscle definition.

WHY IT WORKS

If you're longing for chiseled arms, try this trio of exercises from Timea Majorova, a Brentwood, Calif.-based certified trainer. In this workout, you'll target your triceps from different positions to strengthen all three sections, or "heads," of the muscle. Unlike traditional triceps exercises, two of these exercises work each arm individually, so your stronger arm can't dominate. You'll begin with the overhead bar extension, which emphasizes the long head and requires maintaining equal effort in both arms to keep the bar level. Next is the one-arm high-cable press-down, in which you'll zero in on the lateral head of your triceps. You'll end with the bent-over alternating kickback, where you'll also use your core muscles, especially your abs, to stabilize your torso.

MUSCLE MECHANICS

The triceps, which make up the back of your upper arm, is a single muscle that consists of three separate fibrous sections that join below your elbow. All three heads--the lateral (outer), medial and long--work together to extend your elbow when you straighten your arm. The long head crosses your shoulder joint and attaches to your shoulder blade; the medial head attaches at the lower portion of your upper arm; and the lateral head attaches on the back of your upper arm. The triceps rely on your front and rear shoulder muscles, chest muscles and back muscles to stabilize them in all three exercises. Your core muscles also help maintain your body's position.

DETAILS

You'll need a flat bench, 20- to 35-pound E-Z Curl bar, a high-cable pulley with single handle and straight bar attachments, and a set of 5- to 8-pound dumbbells. Warm up with 5 minutes of low-intensity cardio. End by stretching the backs of your arms, holding each stretch for 30-60 seconds without pulling.

SHAPE READER MODEL

Annie Willingham, 31, lifts weights for an hour and a half and does 20 minutes of cardio 3-4 times a week. "I've done running, step aerobics and kickboxing, but I've seen the most changes in my body as a result of weight training."

1. overhead bar extension

Strengthens triceps

* Hold an E-Z Curl bar with an overhand grip, hands shoulder-width apart.

* Lie faceup on a flat bench, knees bent and heels on the edge of the bench.

* Bend elbows, keeping upper arms vertical, forearms parallel and wrists neutral, making sure elbows are pointed toward the ceiling.

* Contract abdominals, pulling navel in and down toward the bench.

* Maintain shoulder, elbow and wrist positions as you fully extend arms without locking elbows.

* Return bar to starting position.

* Complete reps.

2. one-arm high-cable press-down

Strengthens triceps

* Attach a single handle to a high-cable pulley, then stand facing weight stack, feet hip-width apart. Hold handle with right hand in an underhand grip, palm up.

* Bend elbow, bringing it in line with right shoulder, keeping wrist neutral; place left hand on hip. Contract abdominals so spine is in a neutral position, tailbone pointing toward floor.

* Maintaining shoulder and arm positions, squeeze shoulder blades down and back, then straighten elbow until fully extended and straight.

* Slowly bend elbow to starting position without changing elbow or upper-arm position and repeat to complete reps.

* Switch arms to complete 1 set.

3. bent-over alternating kickback

Strengthens triceps

* Holding a dumbbell in each hand, stand with feet hip-width apart. Bend knees, then hinge forward from hips until back is parallel to floor.

* Bend elbows to 90 degrees, so upper arms are parallel to your back and knuckles pointed toward floor, palms facing in.

* Contract abdominals, lengthening tailbone to maintain a neutral spine.

* Maintaining shoulder and upper arm position, extend right dumbbell behind you until your arm is straight and fully extended.

* Bend elbow back to starting position, then immediately repeat with opposite arm. Continue to alternate sides in a fluid motion to complete 1 set.

RELATED ARTICLE: MUSCLES WORKED

triceps:

1. long head

2. medial head

3. lateral head

RELATED ARTICLE: WHAT WORKS

To minimize the "cheat" factor in a triceps workout, focus on keeping your elbows and shoulders stable, advises trainer Timea Majorova, who is also a professional fitness model. "It's particularly important to watch the position of your elbows," says Majorova, who designs diet and exercise programs for clients at Pro GYM in Brentwood, Calif. "If you allow your elbows to move, the emphasis will shift to other muscle groups, such as your chest and shoulders." Your elbows should be parallel to each other and your wrists should be straight throughout the entire range of motion, she notes. Good form is essential, so consider asking a partner to spot you when you do these exercises for the first time.

RELATED ARTICLE: FINE-TUNING TIPS

* Extend your arm through a full range of motion without lifting your shoulder or flaring your elbow.