If the bottom of your arm is simultaneously waving goodbye with your hand as the school bus is pulling away, try this exercise to tone your triceps and fight flab. The tricep, the longest muscle found in your arms, requires purposeful ‘TLC’ to keep your arms tight, sleek and toned.

Single Arm Tricep Extension

Try this exercise at least 3 times per week, on non-consecutive days to build better arms and stronger triceps.

Set Up:

Stand tall with your heels under your hips, abs tight, shoulders down away from your ears. With your left hand, grab a cable with a single handle attachment affixed to the hook. Alternatively, grab a dumbbell if you are exercising at home. Bend your elbow so it is pointing towards the ceiling and lower your hand so it is close to the top of your shoulder.

Training Tip:

To protect your lower back, engage your core and step forward with a slightly bent left leg, while your right leg is straight

Execution:

Exhale, raise and straighten your left arm while keeping your elbow close to your ear. Squeeze the back of your arm as it extends towards the ceiling. Inhale and slowly lower the left arm back to the starting position and repeat for 12-15 repetitions. Switch arms and repeat the suggested repetitions until you complete 3-4 sets per side.

Lisa Robins is a personal trainer and fitness expert. You can follow her on Twitter: @LisaRobinsFit