Day 05 - 21-Day Upper Body Strength Challenge

Mar 5, 2023

 by Leon Beeloo


Yesterday we worked the biceps in the front of the arm … today we’re going to the back of the arm in the triceps.  We all know the dreaded GRANNY WAVE, right??  Ladies - you know what I’m talking about.  That bat wing that swings from the bottom of the arm when we wave?  Let’s attack that today :)  No one wants the granny wave, lol!

Our triceps are made of 3 small muscles at the back of our upper arms.  They are super important as they help with all PUSHING movements.  Pushing open a door - pushing furniture, pushing a broken down car, etc.  Another function of the triceps is to extend the forearm and help move the joints in our hands.

Let’s work ‘em today!

Today’s exercise is TRICEPS KICKBACKS.

3 sets of 10 reps. 

NOTE - you’re welcome to do your kickbacks both arms at the same time - or 1 arm at a time.


~ Start from the TOP of a back row - so you’ll be hinged forward with your elbows up.

~ Imagine you’re doing the robot dance.  It is really just from your elbow to your hand that moves.  The rest of your arm stays in place.

~ As you extend your arm, reach your pinky to the ceiling … and really feel the squeeze in your triceps muscles

~ Control the weight back in - keeping your elbow still up - then repeat.


Go attack those granny arms :)  Comment when you’re done …

21-Day Challenge Page