Exercise: A Guide from the National Institute On Aging

Back to Strength

Table of Contents

Triceps Extension

muscle (If your shoulders aren't flexible enough to do this exercise, see alternative "Dip" exercise.)

Strengthens muscles in back of upper arm. Keep supporting your arm with your hand throughout the exercise.

  1. Sit in chair with your back supported by back of chair.
  2. Keep feet flat on floor even with shoulders.
  3. Hold a weight in one hand. Raise that arm straight toward ceiling, palm facing in.
  4. Support this arm, below elbow, with other hand.
  5. Slowly bend raised arm at elbow, bringing hand weight toward same shoulder.
  6. Slowly straighten arm toward ceiling.
  7. Hold position for 1 second.
  8. Slowly bend arm toward shoulder again. Pause.
  9. Repeat the bending and straightening until you have done the exercise 8 to 15 times.
  10. Repeat 8 to 15 times with your other arm.
  11. Rest; then do another set of 8 to 15 alternating repetitions.