The Routine: Arms that Don’t Jiggle

Exercise 1: Triceps kickback
-Start by standing holding a medium weight (8-10 pounds) in both hands and bend over until your torso is at a forty-five degree angle to the floor.  Bend the knees if you need and keep the abs engaged to protect the lowers back.

-Begin the movement by bending the arms and pulling the elbows up to the torso level.

-Hold that position, and then straighten your arms out behind you, squeezing the triceps muscles.  At the end of the movement, your arms should extend along the body, palms facing each other.

-Bend the arms back to starting position and repeat for ten reps. 

Exercise 2: One-arm Triceps Push-ups
-Lie on your right side with your knees bent and you hips stacked.

-Wrap your bottom arm around your waist and place your left hand on the floor in front of you.  Your fingers should point toward the right.

-Contract your triceps to push your body up and off the floor, straightening your left arm as much as you can without locking the elbow.

-Lower a few inches and continue pushing up and down for eight to ten reps before switching sides.

Exercise 3: Skull Crushers
-Lie on the floor or a bench and hold a light-to-medium barbell (3-10 pounds) with your hands close together, about shoulder width apart.

-Extend the arms straight up over your chest, palms face out and thumbs wrapped around so that they’re next to the fingers.

-Bend your elbows and lower the weight down to a few inches above your forehead.

-Squeeze the triceps to straighten your arms without locking the joints.

-Repeat for one to three sets of ten to sixteen reps.

Theses are just a few exercises to help you get amazing arms