Peloton's Adrian Williams Shares the Best Tricep Workout for Toned Arms

The only exercises you'll need to get that coveted tricep divot.

The Only Tricep Workout You Need, Courtesy of Peloton's Adrian Williams
Photo: Courtesy

They say to never skip leg day, but let's get one thing straight: arm day is equally as important. Especially if you're looking to make gains, get swoll, or whatever it is the kids are calling it these days. And luckily, you don't need heavy weights or weighted machines to get sculpted arms.

Just ask Peloton Instructor Adrian Williams, who teaches intense upper body strength classes on the Peloton app (along with a wide variety of other strength, running, stretching, and cycling classes that you can access for $12.99 a month, and through Nov. 30, new members receive a two-month free trial.) that guarantee to tone, tighten, and strengthen your biceps, triceps, chest, and shoulders — without a gym.

Williams lives by the sentiment that a trained upper body will assist you in every facet of your life. After all, the fitness buff often reminds Peloton users taking his classes that strong arms and shoulders are crucial just for daily life — like picking up boxes, the dog, or kids.

And if you've ever taken one of his classes, then you're well aware that Williams is never skipping tricep day. So we tapped the instructor for his five favorite tricep moves to get arms like him (or even just that coveted tricep divot).

How it works: "This workout focuses on your triceps by extending the forearm at the elbow joint," Williams tells us. There are 5 key moves that the workout focuses on with 6-8 reps of each and 4 rounds of each exercise.

You will need: A set of medium dumbbells and a mat.

1. Tricep Kickback


A. Stand with your knees bent and lean forward slightly with a dumbbell in each hand. Keeping your back straight, bend your dumbbell-holding arm 90 degrees at the elbow.

B. Engage your core and your triceps and hinge at the elbow, lifting the dumbbell up and back as you try and straighten your arm. Guide the weight upward until your arm is straight, pause, then lower back to 90 degrees.

Repeat for 4 rounds of 6-8 reps.

2. Skull Crusher


A. Lie down on your back on the ground with your feet planted firmly onto the floor. Hold the dumbbells above your chest with your palms facing each other and engage your core.

B. Hinge your arms at your elbows to slowly bring the dumbbells down just behind your ears. Contract your triceps to extend your arms back into the straight position at the top.

Repeat for 4 rounds of 6-8 reps.

3. Overhead Tricep Extension


A. Start standing with your feet shoulder-width apart and dumbbells held in front of you. Raise the dumbbells above your head until your arms are stretched out straight.

B. Slowly lower the dumbbell back behind your head, making sure not to flare your elbows. Once behind your head return to the start position to complete the rep.

Repeat for 4 rounds of 6-8 reps.

4. Dips


A. Sit on the floor with your knees bent and hands at your sides, directly underneath your shoulders. Hoist your hips off the floor, like a crab.

B. Next, bend your elbows and lower yourself toward the floor (without touching it), then straighten your arms.

Repeat for 4 rounds of 6-8 reps.

5. Plank Tricep Extension


A. Start in a plank position, holding a dumbbell in your right hand.

B. Leading with your elbow, lift the dumbbell up to your side, then extend your arm out straight behind you. Reverse the movement to return to the starting position.

Repeat for 4 rounds of 6-8 reps.

HomeBODIES is our recurring column bringing you beginner-friendly workouts you can do from the comfort of home.

Related Articles