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You've managed to buff up your biceps and tone your shoulders, but the backs of your arms still look flabby. Defining your ticeps can be a tricky task. Thats why I've come up with 10 exercises to firm up those suckers so you dont end up with soft, flabby arms like a girly man!

#10 Dips

Sit on the edge of a solid chair and hold the front edge of the sit on both sides of your body. Your knuckles should be facing foward, not turned to the sides. You can either plant your feet firmly on the ground or place both of your feet on a bench so that your back and butt is suspended in the air.

Push yourself off the seat and lower you butt below it until your arms are at a 90 degree angle. Then push yourself back up, making sure to squeeze the tri's at the top of the movement. Repeat

#9 Lyinf tricep extentions

Lying on your back on a bench and holding a barbell above your chest at arms length, keep your upper arms rigid and lower the bar slowly until it almost touches your forehead. Raise the bar back to the starting position. Squeeze and repeat.

#8 Tricep pulldown

Standing striaght with your feet shoulder width apart and your knees slightly bent, grasp a bar attached to a high pulley with your palms facing down. Keeping your arms rigid at the sides of your body, bend your elbows and push the bar down until your forarms are parallel to the floor. This is how you start.

Then, push the bar down until your arms are fully extented, without locking your elbows. Slowly let your forearms return to the staring position. Repeat.

#7 Overhead cable extentions

Stand with your back to a high pulley with a rope attached to it. Gasp one end of the rope with each hand, Keeping your hands abouve your head and elbows bent. Bend foward at the waist until your upper body is almost parallel to the floor. Extend your forearms slowly until they are also parallel to the floor, without locking your elbows. Kepping your upper arms rigid, slowly bring your arms back above your head and repeat.

#6 single arm pullover

Lying on your back on a flat bench with your feet on the floor, hold a dumbbell in one hand and point the elbow of that arm toward the ceiling. With your other hand, place it on the inside of your other elbow to help stabalize the movement. Extent your arm straight up, then lower it back down till it is almost touching your face. Repeat and alternate arms.

#5 One are cable extention

Affix a one handed handle to low cable pulley and sit on a seat with your back facing the machine. Holding the handle with one hand, raise the weight as far as you can above your head, until your elbow is almost locked. Keep your upper arm close to your head and lower your hand back down behind your head. Repeat

#4 Overhead dumbbell extention

Standing straight with your feet shoulder width apart, hold a dumbbell and rest it on your shoulder, pointing your elbow toward the ceiling. Grasp the weight and lower it onto your back underneath your head, as if your were trying to scratch your back. Thhis is how you start.

Keeping your upper arm rigid and perpendicular to the floor, and your elbow pointing to the ceiling, lift the weight until your whole arm is pointing straight up. Then lower the weight back down and repeat.

#3 close grip bench press

Place your hands 10 inches apart on a barbell. As with a regular bench press, lower the weight to your chest, but keep your elbows stuck to your body, which will your tri's instead of your chest. Push the bar back up unitl your arms are fully extended. Squeeze and repeat.

#2 Kickbacks

Place your right and right kness on a flat bench for support. Hold a dumbbell with your left hand, place your upper arm parallel to the floor, and then bend our elbow so that your arm is at a 90 degree angle. Keeping your upper body stable, extend your forearm back until your entire arm is parallel to the floor. Return to the starting position. Repeat and alternate sides.

#1 Pushups-close grip

As with regular pushups, place your hands flat on the floor, but place the 10 inches apart. Make sure your maintain proper form throughout. Lower your body to the floor and then push yourself up using your tricep as much as possible. Repeat 

Beat the flab

The triceps are a little muscle group that we often overlook in our training. Although its great to have big biceps and ripped abs, It's the little details like defined triceps that really make the difference between the ladies saying, "Yeah, not bad" and "OMG, check out those arms."