Easy arm exercises
Get your arms in great shape with these variations of the classic tricep dip
1. TRICEP DIP REPS: 15
BENEFITS: This move tones your upper arms and helps develop strength. Control the intensity by changing the position of your legs or by placing a weight on your lap.
- Sit on the edge of a bench or chair, and place your palms face down next to your thighs, fingers gripping the edge.
- Keeping your arms straight, edge forward until your hips and bottom are in front of the seat.
- Bend your elbows and lower your hips until your upper arms are parallel to the floor.
- Push through the heels of your hands to return to the start position.
2. DIP AND REACH REPS: 8 each side
BENEFITS: Works your core and co-ordination, as you have to balance on one arm and one leg.
- Sit on a step with your hands and knees slightly bent and place your hands on the edge, slightly wider than hip-width apart (a).
- Perform a dip, then as you straighten your arms, reach your right arm staright out in front of your body at shoulder height, while simultaneously lifting your leg (b).
- Hold for a few seconds, then repeat, lifting the opposite arm and leg.
A
B
3. CAN-CAN DIP REPS: 10 each side
BENEFITS: This dance-inspired dip will stretch your hamstrings and glutes, while working your core and triceps.
- Sit on the floor with your hands behind your bottom, fingertips pointing downward (a).
- Lift your hips off the floor, so you are in a tabletop position (b), and lift your righ leg straight up in the air, keeping your hips high (c).
- Bend your arms as you perform a dip, while simultaneously bending your right leg so it crosses over your left knee (d).
- Then push through your hands to straighten your elbows as you kick your leg back up straight again, then repeat the dip.
- Do all 10 reps on one side before switching to your left leg.
A
B
C
D
4. BOSU TRICEP DIP REPS: 15
BENEFITS: Works your core and the tiny stabilising muscles in your arms and triceps.
- Sit on a Bosu, legs straight in front of you, and place your hands shoulder-width apart on the ball, fingers pointing downward (a).
- Straighten your arms and raise your hips, keeping your body in a straight line (b).
- Slowly bend your elbows, lowering your bottom towards the ball (c). Pause, then straighten your arms and repeat.
A
B
C
ASSISTED TRICEPS STETCH HOLD: 20 seconds each arm
BENEFITS: Your triceps can be hard to stretch, so use this move to lengthen them and prevent post-exercise soreness.
- Stand with your feet wider than hip-width apart and take your hands up over your head and behind your neck, elbow pointing upwards.
- Use your other hand to help reach your elbow downwards.
BENEFITS: This move tones your upper arms and helps develop strength. Control the intensity by changing the position of your legs or by placing a weight on your lap.
- Sit on the edge of a bench or chair, and place your palms face down next to your thighs, fingers gripping the edge.
- Keeping your arms straight, edge forward until your hips and bottom are in front of the seat.
- Bend your elbows and lower your hips until your upper arms are parallel to the floor.
- Push through the heels of your hands to return to the start position.
2. DIP AND REACH REPS: 8 each side
BENEFITS: Works your core and co-ordination, as you have to balance on one arm and one leg.
- Sit on a step with your hands and knees slightly bent and place your hands on the edge, slightly wider than hip-width apart (a).
- Perform a dip, then as you straighten your arms, reach your right arm staright out in front of your body at shoulder height, while simultaneously lifting your leg (b).
- Hold for a few seconds, then repeat, lifting the opposite arm and leg.
A
3. CAN-CAN DIP REPS: 10 each side
BENEFITS: This dance-inspired dip will stretch your hamstrings and glutes, while working your core and triceps.
- Sit on the floor with your hands behind your bottom, fingertips pointing downward (a).
- Lift your hips off the floor, so you are in a tabletop position (b), and lift your righ leg straight up in the air, keeping your hips high (c).
- Bend your arms as you perform a dip, while simultaneously bending your right leg so it crosses over your left knee (d).
- Then push through your hands to straighten your elbows as you kick your leg back up straight again, then repeat the dip.
- Do all 10 reps on one side before switching to your left leg.
A
4. BOSU TRICEP DIP REPS: 15
BENEFITS: Works your core and the tiny stabilising muscles in your arms and triceps.
- Sit on a Bosu, legs straight in front of you, and place your hands shoulder-width apart on the ball, fingers pointing downward (a).
- Straighten your arms and raise your hips, keeping your body in a straight line (b).
- Slowly bend your elbows, lowering your bottom towards the ball (c). Pause, then straighten your arms and repeat.
A
ASSISTED TRICEPS STETCH HOLD: 20 seconds each arm
BENEFITS: Your triceps can be hard to stretch, so use this move to lengthen them and prevent post-exercise soreness.
- Stand with your feet wider than hip-width apart and take your hands up over your head and behind your neck, elbow pointing upwards.
- Use your other hand to help reach your elbow downwards.
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