Q:  My arms are a flabby mess. Do you have a simple exercise to tone them up?

Absolutely! I've got just the thing. When you have sculpted triceps you free yourself from having to wear those loose, long-sleeved shirts. Go ahead and fill your closet with short-sleeved shirts. Better yet — go sleeveless! With toned triceps you can wave to your fans all you want (no more upper-arm jiggle!).

Sound good? Then get started with tricep kickbacks and dips, a terrific beginner exercise for sculpting the backs of your upper arms

Tricep Kickbacks

Hold a dumbbell (1-2kg) in each hand and stand with your feet hip-width apart with a slight bend to your knees.
Bend over at the waist so that your torso is slightly above parallel with the floor. Bend both elbows so that your upper arms are locked at your sides parallel to the floor.

Keeping your arms still, straighten your arms behind you until the end of the dumbbell is pointing down toward the floor with your palms facing in towards your body.

Hold for a beat and inhale, slowly lowering your arms back to the starting position, and repeat.
Variations & progressions

Increase the weight of the dumb bells to increase intensity

Tricep Dips

Using a the seat of a chair, exercise step, low wall or even park bench

Sit placing your hands so fingers are pointing forwards

Lift your buttocks off the surface, keeping you knees bent and heels flat on the floor

Bend your elbows and lower your buttocks towards the floor ensuring no more than a 90 degree bend to the elbow in finish position

Push back up until elbows are straight

Variations & progressions

Perform with the knees soft or straight and heels on the ground and for more advanced moves elevate legs at varying heights

Vanessa Alexander
Personal Trainer London and Surrey