Good news if you’re wondering how to strengthen your arms: It doesn’t requirepumping major iron.

Fitting in an occasional triceps workout with weights can go a long way.

Plus, there’s a cardio finisher at the end of each set to get your heart rate up.

a person doing a triceps extension as part of a triceps workout with weights

Photo: Watchara Piriyaputtanapun/Getty

Focus on using proper form, and don’t worry about completing the exercises at a quick pace.

B.Bend right knee and lower torso until parallel to the ground.

Keep back leg straight and shoulders facing forward.

fitness trainer Janeil Mason demonstrating how to do a triceps lift as part of a triceps workout with weights

Peter Ardito

C.Lift left arm to shoulder height, pointing the weight up toward the ceiling.

D.Pulse left arm one inch up and down, keeping arm as straight as possible.

Switch sides; repeat.

fitness trainer Janeil Mason demonstrating how to do a triceps push-up as part of a triceps workout with weights

Peter Ardito

Triceps Push-Up

A.Start in a push-up position, placing hands directly below shoulders and feet hips-width apart.

B.Keeping elbows pointed back and as close to sides as possible, slowly lower body to the ground.

(If this is too challenging, modify by dropping down to knees.)

fitness trainer Janeil Mason demonstrating how to do a triceps extension as part of a triceps workout with weights

Peter Ardito

C.Once chest touches the floor, press back up and straighten arms to return to starting position.

Be sure to keep core and legs engaged for the entire movement.

Do 10 reps.

Triceps Extension

A.Hold one dumbbell overhead with both hands.

fitness trainer Janeil Mason demonstrating how to do a side plank with dumbbell raise as part of a triceps workout with weights

Peter Ardito

B.Draw shoulders down and back andengage core.

Then, keeping elbows pointed forward, bend elbows and allow the weight to lower down back.

C.Extend arms to bring the weight back overhead to return to starting position.

fitness trainer Janeil Mason demonstrating how to do a triceps lateral lift as part of a triceps workout with weights

Peter Ardito

Keep core and glutes engaged for the entire movement.

B.Raise hips off the ground so that body forms a straight line from ankles to shoulders.

D.Lower right arm back down until it’s parallel to the ground, keeping arm straight.

fitness trainer Janeil Mason doing jumping jacks as an example cardio blast during a triceps workout with weights

Peter Ardito

Do 10 reps. Switch sides; repeat.

Triceps Lateral Lift

B.Bend right knee and lower torso until it’s parallel to the ground.

Keep back leg straight and shoulders squared to the front.

C.Lift left arm behind body up to shoulder height, palm facing the floor.

Squeeze entire arm in toward body.

Do 25 reps. Switch sides; repeat.