When you're zeroing in on a problem area, the temptation is to hit it hard with several triceps exercises. But choose a few smart moves and you'll get results with less effort. The first toner here isolates the triceps and utilizes heavy weight to firm, firm, firm. (If you have time for only one single move, do this one.) The second calls for your chest and back to assist the triceps-the more muscles you sculpt, the faster your metabolism will be, which helps you get lean all over. The final move is like icing on the cake, an extra kicker to top off the sculpting. Try this three-way combo and soon you'll be waving good-bye to that annoying jiggle.

The Ultimate Triceps Workout : Anatomy Lesson

Your triceps have three "heads": The long head starts at your shoulder blade, the lateral head originates at the top of your upper arm, and the medial head originates lower on your upper arm. The trio extends to your elbow.

The Ultimate Triceps Workout : Primary Muscles Targeted

This workout targets the triceps long, lateral and medial heads.

The Ultimate Triceps Workout : Details

You'll need a bench, a pair of 8- to 12-pound dumbbells, a stability ball, a 10-15-pound weight, and a cable machine with a handle attachment (at home, use resistance tubes; find gear at the Warm up with a few minutes of cardio, then do several shoulder circles and front arm crosses. Twice a week, do 2 or 3 sets of 10 to 12 reps of each move in order, resting for 45 to 60 seconds between sets.

The Ultimate Triceps Workout : Trainer's Strategy

"I don't let clients get too focused on spot-training," says Jeff Rosga, the director of fitness research and design at Life Time Fitness in Chanhassen, Minnesota, who created this workout. "I encourage them to build muscle all over so they can burn more calories 24/7."