Weekend Challenge: Triceps And Core Strengthener - Save Our Bones

This weekend’s exercise targets the arms, and more specifically, the triceps. With hot weather on the way in the Northern Hemisphere, I’m quite sure you’ll appreciate triceps exercises to tone up your arms for summer.

Strong arms are important for more than just looking good when wearing sleeveless tops; when it comes to fracture prevention, toned arm muscles help you ‘catch yourself’ if you fall. And, per Wolff’s Law, when you’re working the muscles in your arms, then you’re also strengthening your bones, which makes them less likely to break.

The Triceps And Core Strengthener also tones your core muscles, which are instrumental in balance and just about all movements of the torso and upper legs.

So grab a towel – you’ll need it for this exercise – and let’s get started!


The triceps brachii are so named because of their three points of origin. Used primarily in elbow extension, the triceps originate at various points on the scapula (shoulder blade) and humerus bone (upper arm). The three muscles merge into one tendon, which inserts at the olecranon process (the upper part of the ulna, or outer lower arm bone, that forms the bony prominence of the elbow).

As noted above, the triceps are involved in elbow extension (straightening the arm), and therefore work in opposition to the biceps. Because of this somewhat less commonly-performed arm motion, the triceps can become weak and flabby if not worked specifically through targeted exercise. Plus the bones to which the triceps attach can also grow weak if they are not subjected to the bone-stimulating effects of muscle and gravity on bone (per Wolff’s Law).

Stronger bones resist fracture, of course; but strong muscles also help. The primary cause of fractures in older adults is falling, and strong arm muscles help catch your fall with less injury risk. Another safeguard against falling is good balance, which, for one thing, means toned core muscles.

The Triceps And Core Strengthener can be done kneeling or standing, but either way it helps engage the core muscles to make them strong and coordinated.


As mentioned earlier, you’ll need a towel for this exercise.

  1. Stand with your feet hip-width apart. If you are kneeling, your thighs should make a straight line from your hips to your knees.
  2. Hold the towel in one hand, and bring your arms behind you. Grasp the other end of the towel so both hands are holding it. Your arms should be about shoulder-width apart, palms facing behind you.
  3. Pull your arms up, holding onto the towel. Your arms should not go very high; just move them out far enough to feel your triceps working. And remember to tighten your abdominal muscles while performing this move, all the while you breathe in and out at a normal pace.
  4. Lower your arms and repeat, aiming for 10 reps (or more or less, depending on your comfort level and fitness goals).

Round Out Your Workout With More Arm-Strengthening Moves

Here are two more previous weekend challenges you can do to further strengthen your arms and more:

As you develop your bone-building exercise routine, the Densercise™ Epidensity Training System can serve as a guide as well as a comprehensive exercise program for increasing bone strength.

For example, Densercise’s 50+ moves are intended to be practiced three days a week, and target key areas of the body that are most prone to fracture. It also includes balance-promoting exercises. You may wish to add some Weekend Challenges to your Densercise™ routine that address similar areas, or you might want to do the Challenges on the other days of the week when you’re not “Densercising.”

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Have you found a way to include Weekend Challenges in your exercise routine? Please share with the community by leaving a comment below.

Enjoy the weekend!

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Comments on this article are closed.

  1. shula

    Clear and simple exercise, Thank you.


    Never really did any exercises sand will be turning 70 soon.. But this arm exercise really seems doable for me .I really don’t do anything that requires bending or twisting as it bothers my lower back .I will try these exercises.. Thankyou..I was also wondering do you have a Kindle format available?

  3. Suzanne

    Perfect timing, Vivian! I really need to strengthen my arms. Noticing they’re getting weaker and it’s difficult to pick up heavier things! And I’m traveling to visit my daughter and 6 grandchildren next month. This will surely help me. Thank you!

    • Vivian Goldschmidt, MA

      Six grandchildren! Strong arms will definitely help you, Suzanne. 🙂

  4. Elsa

    Great exercise, Vivian! My arms are getting flabbier as time goes by and I’m avoiding sleeveless tops because of that. Hoping to improve them with this exercise… starting today!

    • Vivian Goldschmidt, MA

      Go for it, Elsa! I hope you find this exercise helpful.

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