1. Sit on the triceps dip machine, back straight against the pad. 2. Grasp the handles with your elbows bent at 90°. 3. Push the handles down by extending your arms fully. 4. Slowly allow the handles to return to the starting position.

1. Stand with your feet shoulder-width apart. 2. Hold a kettlebell with both hands and extend your arms overhead. 3. Bend your elbows to lower the kettlebell behind your head, keeping your upper arms stationary. 4. Push the kettlebell back up to the starting position by straightening your elbows.

1. Set up the machine by adjusting the weight assistance to match your strength level. 2. Place your knees on the pad and grasp dip handlers with an overhand grip. 3. Slowly lower yourself by bending your elbows until your upper arms parallel the ground. 4. Push through your palms to extend your arms and lift your body back up.

1. Place one knee and one hand on a bench for support, keeping your back flat. 2. Hold a dumbbell in your other hand, with your arm bent at 90° and your upper arm close to your body. 3. Engage your triceps and extend your arm straight back until fully extended. 4. Pause briefly at the top, squeezing your tricep, then slowly return your arm to the starting position and repeat. 5. Complete the set and alternate sides.

1. Position an incline bench under the Smith machine bar at about 30-45°. 2. Sit on the bench with your feet flat, leaning back with the bar above your head. 3. Grip the bar with an overhand grip, hands slightly closer than shoulder-width apart. 4. Bend your elbows to lower the bar to your head, keeping them close to your ears. 5. Extend your arms fully to press the bar back up, returning it to the starting position.

1. Attach a handle to the low pulley of a cable machine and face the machine, holding the handle in one hand. 2. Hinge at your hips, keeping your back straight and your arm arm bent at 90°. 3. Extend your arm straight back, keeping your elbow close to your body. 4. Slowly bend your arm to return the handle to the starting position. 5. Complete the set and alternate sides.

1. Start standing straight, feet shoulder-width apart. 2. Raise your left arm overhead, bending your elbow. 3. Grab your left elbow with your right hand pull down gently. 4. Hold the position, keeping your head aligned with your spine and breathing deeply.

1. Sit comfortably with your back straight. 2. Place your fingertips on your shoulders. 3. Slowly circle your shoulders forward, maintaining the bend in your elbows. 4. Do a few reps, then reverse the direction.

1. Stand facing the cable machine with the pulley set high, feet parallel or in split stance. 2. Grasp the end of the cable in one hand with a neutral grip and elbow tucked into your ribs. 3. Pull down to fully extend your arm, squeezing your tricep at the bottom of the movement. 4. Slowly bring your hand back to the starting position.

1. Stand facing the cable machine, rope attached to the cable pulley at the highest position. 2. Hold the rope with a neutral grip, palms facing each other, thumbs up. 3. Pull down, extending your arms out to the sides and turning your palms down to the floor. 4. Slowly return to the starting position.

1. Lie on a bench, EZ-bar held overhead, arms extended. 2. Keeping your elbows stable and close to your head, lower the bar towards your forehead. 3. Pause when the bar is just above your forehead, then extend arms back up. 4. Keep the movement controlled, focus on the triceps.

1. Lie on a bench, grip the barbell narrower than shoulder-width apart. 2. Lower the bar to your chest, keeping your elbows close to your body. 3. Press the bar up until your arms are fully extended. 4. Lower the bar slowly and with control to return to your starting position.

1. Stand on the band with one foot, holding the band with both hands behind your neck. 2. Extend your arms straight up. 3. Lower back down with control.

1. Lie on the floor, holding a dumbbell in each hand behind your head. 2. Press the dumbbells above your head, squeezing your triceps at the top. 3. Lower the dumbbells towards your forehead, keeping elbows fixed.

1. Stand with feet shoulder-width apart, holding a single dumbbell with both hands behind your head. 2. Extend your arms to raise the dumbbell overhead, keeping your upper arm still. 3. Keeping your elbows close to your head, lower the dumbbell behind your head. 4. Keep your elbows close to your head throughout.

1. Position yourself between two elevated surfaces, feet on one and hands on the other. 2. Lower your body by bending your elbows until they form a 90°. 3. Press back up until your arms are fully extended.

1. Lie on the floor with a dumbbell in each hand, arms extended and palms facing each other. 2. Bend your knees with feet flat on the floor. 3. Lower the dumbbells to your sides until your upper arms touch the floor. 4. Press the dumbbells back up to the starting position.

1. Place your hands on a bench or chair behind you with your fingers pointing forward. 2. Extend your legs in front of you, keeping your heels on the floor. 3. Lower your body by bending your elbows, keeping your back close to the chair. 4. Dip down until your elbows reach about 90°. 5. Press up through your palms to lift your body back up.

1. Start in a plank position with hands close together under chest. 2. Form a diamond shape with your thumbs and index fingers. 3. Lower your body to the floor, keeping elbows close to your body. 4. Press back up to the starting position.

1. Place your hands directly under your shoulders, elbows close to your body. 2. Lower body until chest nearly touches floor, keep body straight from head to heels. 3. Push back up to the starting position, arms extended, squeezing your triceps.