America Takes It Off: Chair Dips and Kickbacks

Get sexy, toned triceps with a routine tailored perfectly to your fitness level.

By Kelly Roberts for Prevention

Three simple strengthening moves are all you need to go sleeveless with confidence - - you can see results in less than a month. Try this customizable workout to build firm, shapely arms by summer - - whatever your fitness level.

Chair Dip
First Try This:
Sit on edge of chair with feet flat and grasp chair near hips. Cross right leg over left, resting ankle on left thigh. Shift hips off chair, supporting yourself on hands and left foot. Make sure left knee is over ankle. Bend elbows back, lowering body until arms are bent about 90 degrees, keeping hips near chair. Press into palms, rising back to start position. Repeat. Halfway through set, switch legs. (Bonus toning: shoulders, abs)

Make It Easier:
Keep both feet on floor as you dip.

Make It Harder:
Place feet on ball for an added balance challenge. Now lower, keeping knees over ankles.

Kickback
First Try This:
Get down on all fours with knees under hips and hands beneath shoulders, fingers pointing forward. Contract abdominals and extend right leg straight back, level with torso. Grasp a dumbbell in left hand, bending arm to 90 degrees with elbow at side. Exhale and straighten left arm, keeping upper arm still and pressing dumbbell back. Inhale and return to start. After 1 set, switch sides. (Bonus toning: core and butt)

Make It Easier:
Start in the same tabletop position but keep both knees on floor as you extend arm behind you. After 1 set, switch arms and repeat.

Make It Harder:
Stand with weight on right leg, a dumbbell in each hand. Hinge forward from hips, raising left leg behind until torso and leg are parallel to floor. Keeping head in line with spine, bend arms 90 degrees with elbows pulled in to sides. Straighten and bend arms. Halfway through set, switch legs.

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Start your summer out right with our body sculpting workouts.

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• Sculpt Your Arms
• Tone Your Legs

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