The triceps are the muscles on the back of the arm opposite the biceps in the front of the arm. Females of all ages have had complaints with this area of their arms. We've all heard women joke about waving goodbye and the back of their arm continuing to wave even after they have stopped. The triceps are small muscles so you will not need much weight to work them, and in some exercises, no weight except your body weight. I'm going to link you to a handful of tricep exercises, I apologize that a male is illustrating the movements, but the site gives good video as well as still photos of how the exercise should be properly done.
Remember, if you are a beginner, keep your reps high and your weights low-this also works well for those only interested in toning. So 3-4 sets for 10-15 reps should be your goal. If looking to build muscle keep your sets between 4-6 sets and your reps between 6-8.
Bench Dips-This can also be performed using a chair placed firmly against a wall.
Dumbbell One-Arm Triceps Extension-I suggest doing these seated.
Seated Triceps Press
Triceps Dumbbell Kickback
Decline EZ Bar Triceps Extension aka Skull Crushers These can also be performed using a flat bench.
I'm adding a workout log for those interested.
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