The triceps muscles, located at the back of the upper arm, are comprised of three muscle heads. All three heads, known as the lateral, medial and long heads, are responsible for the straightening of the arm. The largest of these, the long head, is the only muscle responsible for bringing the arm down towards the body. The triceps muscles are all connected to the ulna bone, although only the long head muscle originates at the scapula. The medial and lateral heads originate at the humerus.
Straighten your arm to its fullest extent and tighten the back of your arm. You can also think of this is pulling up on the muscles. This action is used to fully flex your triceps muscles.
Identify the tone of your triceps by flexing the muscle group and examining the back of your upper arm in a mirror. Well-toned triceps muscles take on a horseshoe shape that begins and ends just above the elbow. However, the only muscle responsible for this outward appearance is the lateral muscle head.
Increase the tone in your triceps muscles by stimulating them with some gentle exercises. Begin by lying on your back and taking a dumbbell horizontally in both hands, positioning them close to your nose. Keep your elbows at your sides and push the dumbbells up until your forearms are at a perpendicular angle to your upper arms. Lower the dumbbell again and repeat. This is called a lying triceps extension.
Further your triceps' tone by incorporating a dumbbell kickback into your workout. Adopt a slight squatting stance with your back parallel to the floor. Support yourself on a table or bench if you feel unstable. Take a dumbbell in one hand and bend your arm so that the dumbbell is parallel to both the floor and your back. Extend your arm behind you to work all three heads of the triceps muscles.