Fitness Nutrition Forums

Tone Up Your Arms with the Tricep Dip

Fitday Editor

"How do I get rid of my back arm flab?" That's a common question to personal trainers as fat loves to find its way to the back of your arms. In combination with cardio activity and a healthy diet, the Tricep Dip can help you on your quest to fight that back arm flab.

Step by Step:

1. Start in a seated position with your feet flexed in front of you and your heels touching the floor. Place your hands underneath your shoulders so that your fingertips point towards your hips and your elbows point behind you. (Image 1)

2. Lift your hips 9-12 inches off the floor. Your shoulders should be directly over top of your wrists. (Image 2)


3. Bend your elbows directly behind you. (Image 3) Your hips will come closer to the floor as a result of the elbow bend. Then straighten the elbows, without locking them, to return to position #2.


4. As you build strength, lift 1 leg straight up in the air and do the Tricep Dip. (Image 4 and 5) This variation works core and glute stabilization in addition to toning your triceps.



Start out with a small number of reps and increase that number over time. As you build strength, add in that leg lift variation and be sure to do an equal number of reps with each leg in the air. You can also do multiple sets of the Tricep Dip with short rests in between to give your wrists a break. You'll be on your way to toned arms in no time!

Photos by Andie Baker.

Katy Moeggenberg owns, manages, and instructs at both the Blue Ash Shaolin-Do and Anaya Belly Dance in Cincinnati, Ohio. She's a Kung Fu black belt (4th degree), professional dancer and choreographer, runner, and Yogi. She has enabled a variety of goals for her clients to come true-fine tuning professional dancers' routines, honing martial artists' skills for complex competitions, and empowering clients to lose as much as 100 pounds. She performs dance and Kung Fu over 50 times a year across national venues. In addition, her teaching has been featured and sought after at national dance conventions and NFL cheerleader training camps. Learn more about Katy at

{{ oArticle.title }}

{{ oArticle.subtitle }}