Best Triceps Exercises for Fat Loss — Top 10 Ranked
Building triceps while losing fat requires the right exercise selection. Not all triceps exercises are created equal — some are dramatically better for fat loss than others. We ranked these based on muscle activation, progressive overload potential, and how well they match the 10-15 reps rep range that fat loss training demands.
Exercises are ranked by: (1) Triceps muscle activation percentage, (2) compatibility with 10-15 reps rep ranges, (3) progressive overload potential, and (4) injury safety at the required intensity.
The tricep pushdown is the most popular tricep isolation exercise. Stand at a high cable, grip a straight bar or V-bar, and press it down to full arm extension by contracting your triceps.
Key Form Cue
Stand facing a high cable with feet shoulder-width apart.
Overhead extensions stretch the long head of the triceps — the largest of the three heads and the one most responsible for overall arm size. The overhead position places the long head under maximum tension.
Key Form Cue
Hold a dumbbell with both hands overhead, arms fully extended.
Skull crushers (lying tricep extensions) are the gold standard for tricep isolation. Lie on a bench, hold the bar above your face, and lower it toward your forehead by bending your elbows.
Key Form Cue
Lie on a flat bench holding the bar (straight or EZ-bar) above your chest with arms extended.
The rope pushdown allows you to spread the rope at the bottom of the movement, increasing the peak contraction on the lateral head. It is the best pushdown variation for building the outer tricep sweep.
Key Form Cue
Attach a rope to a high cable and grip the ends with a neutral grip.
The cable overhead tricep extension targets the long head of the triceps by placing the arms overhead during the extension. The cable provides constant tension that dumbbells cannot match, especially at the stretched position.
Key Form Cue
Attach a rope to a low cable, face away from the machine, and bring the rope behind your head.
The cable single-arm tricep pushdown isolates each arm independently to correct strength imbalances. Working one arm at a time allows you to fully concentrate on the contraction and use your free hand to verify elbow position.
Key Form Cue
Attach a single handle to a high cable and grab it with one hand, elbow at your side.
The dumbbell kickback isolates the triceps by extending the arm behind the body from a bent-over position. It is one of the most effective exercises for peak tricep contraction and targets the lateral and medial heads.
Key Form Cue
Hinge forward at the hips and pin your upper arm against your side, parallel to the floor.
The kettlebell tricep extension is performed overhead, holding a single kettlebell by the horns behind your head. The kettlebell shape allows a deep stretch at the bottom and the offset center of mass challenges stabilization.
Key Form Cue
Hold the kettlebell by the horns with both hands and press it overhead.
The dumbbell JM press is a hybrid between a close-grip press and a skull crusher, invented by powerlifter JM Blakley. You lower the dumbbells toward your chin-to-throat area by combining elbow flexion with horizontal adduction for extreme tricep loading.
Key Form Cue
Lie on a flat bench with dumbbells at lockout, hands in a neutral grip.
The single-arm overhead dumbbell extension isolates each tricep independently in a fully stretched overhead position. Working one arm at a time ensures balanced development and allows you to address weaknesses on either side.
Key Form Cue
Hold a dumbbell in one hand and press it overhead to full lockout.
Put these exercises into a real program
Revy's AI combines the best exercises for your goals into a personalized training program with progressive overload built in.