You can tone triceps with a regular routine of three exercises done twice a week. You'll need some stretchy bands to complete this workout, but don't let that dissuade you—bands are cheap.
May 3, 2006 (Press Release) --
Overhead Triceps Extension
Hold about two feet of stretchy band with one hand at each end. Position your right hand behind your head and put the knuckles of your left hand just above your butt, in the center of your back. Adjust your grip so the band is taut between your hands. (Your arms should look like you're going to dry your back with a towel.) Keeping your right elbow high in the air and your left hand firmly anchored, straighten your right arm, and slowly bend it back down to the starting position. Do 10 repetitions with your right arm. Then switch your grip so your left hand's behind your head, and repeat the exercise. Do three sets of 10 and work your way up to 15 repetitions. You can make the exercise more advanced by "choking up" on the band for more resistance or advancing to a stiffer band.
Band Kickbacks
Loop the band around a stationary vertical object, like a column or pole, at about chest height and hold an end in each hand. Lean forward from your hips until your torso is at a 45-degree angle to the floor. Your back should be flat and your abs tight. Bend your elbows, keeping them close to your sides. Slowly straighten your arms behind you, keeping them at the same level as your torso. Don't allow your upper arms to move around. Try three sets of 10, working your way up to 15 repetitions. Progress by using a stiffer band.
Provided by iVillage.com
Hold about two feet of stretchy band with one hand at each end. Position your right hand behind your head and put the knuckles of your left hand just above your butt, in the center of your back. Adjust your grip so the band is taut between your hands. (Your arms should look like you're going to dry your back with a towel.) Keeping your right elbow high in the air and your left hand firmly anchored, straighten your right arm, and slowly bend it back down to the starting position. Do 10 repetitions with your right arm. Then switch your grip so your left hand's behind your head, and repeat the exercise. Do three sets of 10 and work your way up to 15 repetitions. You can make the exercise more advanced by "choking up" on the band for more resistance or advancing to a stiffer band.
Band Kickbacks
Loop the band around a stationary vertical object, like a column or pole, at about chest height and hold an end in each hand. Lean forward from your hips until your torso is at a 45-degree angle to the floor. Your back should be flat and your abs tight. Bend your elbows, keeping them close to your sides. Slowly straighten your arms behind you, keeping them at the same level as your torso. Don't allow your upper arms to move around. Try three sets of 10, working your way up to 15 repetitions. Progress by using a stiffer band.
Provided by iVillage.com
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