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    Tricep workouts you can do at home

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    Tricep workouts you can do at home

    August 20, 2026
    ByMaureen Salamon,

    Executive Editor, Harvard Women’s Health Watch

    • Reviewed byMary Kate Miller, PT, DPT, MBA, OCS,

      Contributor

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    While it’s tempting to focus solely on training the biceps or deltoids — readily visible muscle groups long symbolizing strength in popular culture — don’t overlook the value of tricep workouts

    The triceps muscles at the back of the upper arm constitute about two-thirds of its muscle mass — making them indispensable to our arm strength, says Mary Kate Miller, clinical supervisor of physical therapy at Harvard-affiliated Spaulding Rehabilitation Outpatient Center Malden

    “The triceps are often forgotten because they don’t pack the same punch as having big biceps or deltoids,” Miller says. “But they’re just as important, if not more so, than those muscle groups. It’s crucial to keep every muscle group in the arm strong, and they’re one of our most functional muscles.”

    Why strong triceps matter

    As one of only a handful of muscles that cross both the elbow and the shoulder joint, the triceps play a unique role in facilitating everyday movements such as lifting heavy bags or placing items into high cabinets. “Even for activities like gardening or cooking — anything that requires moving your arm away from your body — it’s important to have strong triceps,” Miller says

    Triceps strength also becomes increasingly pivotal as we age, helping us execute basic tasks such as pushing up from a sofa, getting out of bed, climbing stairs using a handrail, and even pushing open a heavy door

    “As we get older and do things like stand up out of a low chair or use an assistive device, our legs might need some help,” she says, “and it’s great to have strong triceps to kick in and help accomplish those movements safely.”

    Advantages of tricep workouts at home

    Tricep workouts don’t require a gym. You can do with them with little or no equipment, even in a small space

    If you’re new to tricep exercises, start slow and gradually increase resistance or weight levels. Aim for two to three sessions per week. Stop and seek advice if you experience pain in your shoulders, elbows, or wrists, or persistent soreness that doesn’t improve

    “There are many ways we can get creative — such as using resistance bands or our own body weight — to work the triceps,” Miller says. “Because they’re a small muscle group, it doesn’t take a lot to strengthen them.”

    Best tricep exercises you can do at home

    Here are two tricep exercises you can do with resistance bands, plus a stretch, for a simple and effective way to boost triceps health

    Upright row

    A woman shows the starting position for the upright row exercise as described in the article.
     A woman demonstrates the movement for the upright row exercise as described in the article.

    1. Place a resistance band under both feet, then grasp each end of the band. Stand tall with your arms extending down in front of you.
    2. Bend your elbows out to the sides and pull the band to chest height. Hold. Slowly extend your arms and return to the starting position.
    3. Repeat up to 10 times.

    Chest press

    A woman shows the starting position for the chest press exercise as described in the article.
     A woman demonstrates the movement for the chest press exercise as described in the article.

    1. Stand with your feet about shoulder-width apart. Place a band across your upper back and under your arms. Hold each end with your arms bent, elbows pointing out and hands by your armpits, palms down.
    2. Extend your arms straight out in front of you at chest height, stretching the band. Slowly bend your arms and return to the starting position.
    3. Repeat up to 10 times.

    Triceps stretch

    A woman demonstrates how to perform the triceps stretch exercise as described in the article.

    1. Bend your right arm behind your neck, pointing your elbow toward the ceiling.
    2. Grasp your elbow with your left hand and pull it gently toward the left until you feel a mild stretch at the back of your right upper arm.
    3. Hold for up to 30 seconds. Repeat with your left arm.

    Exercise photos by Michael Carroll

    Image: © AaronAmat/Getty Images

    About the Author

    Maureen Salamon,
    Executive Editor, Harvard Women’s Health Watch

    Maureen Salamon is the executive editor of Harvard Women’s Health Watch. She also writes for the Harvard Health Letter, Harvard Heart Letter, and Harvard Men’s Health Watch, as well as for Harvard Health Publishing’s flagship website. …
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    View all posts by Maureen Salamon

    About the Reviewer

    Mary Kate Miller, PT, DPT, MBA, OCS,
    Contributor

    Mary Kate Miller is a physical therapist and board-certified clinical specialist in orthopedic physical therapy. She serves as clinical supervisor at Spaulding Rehabilitation’s Outpatient Center in Malden, MA. Passionate about advancing the physical therapy profession, MK …
    See Full Bio
    View all posts by Mary Kate Miller, PT, DPT, MBA, OCS
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