Resistance Band Triceps Extension
A resistance band isolation exercise targeting the triceps through elbow extension to build arm strength and muscle definition; versatile for home use with adjustable tension.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Anterior Delts
Forearms
3/10Extensors
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, anchoring the band under both feet. Grip handles and raise arms overhead with elbows bent, hands behind head, maintaining upright posture.
- Exhale and extend arms straight overhead, squeezing triceps at top.
- Keep upper arms stationary and elbows pointed up.
- Inhale and slowly bend elbows to lower hands behind head.
- Control the return to maintain tension on band.
- Repeat for desired reps without locking elbows.
Coaching Tips
Form Cues
- Elbows close to head
- Upper arms still
- Squeeze at top
- Control the lower
- Core tight
Breathing
Exhale during arm extension; inhale as you bend elbows to return.
Tempo
2-1-1
Range of Motion
Extend elbows fully overhead without locking; return until forearms touch biceps for full stretch.
Safety
Safety Notes
- Inspect band for damage before use
- Avoid jerky movements
- Stop if elbow or shoulder pain occurs
- Do not overstetch band beyond 2.5 times length
- Secure anchor if not under feet
Spotting
Spotting not required; use lighter band if unstable.
Common Mistakes
- Flaring elbows outward
- Using momentum
- Arching lower back
- Locking elbows
- Incomplete stretch
When to Avoid
- Shoulder instability
- Acute elbow pain
- Recent triceps strain
Flexibility Needed
- Shoulder flexion to 150 degrees
Build Up First
- Basic understanding of resistance band use
- Proper elbow positioning
Also known as
Band Triceps Extension, Overhead Band Tricep Press, Banded Triceps Pushdown
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