Resistance Band Triceps Extension

Beginner
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An isolation movement using a resistance band anchored overhead or underfoot to target the triceps (all heads), building muscle hypertrophy and endurance.

About Exercise

Equipment

Bands

Difficulty

1/5 • Beginner

Primary Muscle Groups

Triceps

Secondary Muscles

Shoulders, Forearms

Popularity Score

7

Goals

Hypertrophy
Endurance
Stability

Training Style

Bodybuilding
Functional Training

Setup Requirements

Requires Rack

No

Requires Bench

No

Requires Spotter

No

Space Needed

Small

Noise Level

Low

Muscle Breakdown

Triceps

10/10

Long Head, Lateral Head, Medial Head

Shoulders

3/10

Anterior Delts

Forearms

3/10

Extensors, Flexors

Programming

Typical Rep Range

12-25 reps

Rest Between Sets

30-90 seconds • Shorter rest periods are ideal for metabolic stress.

How to Perform

Anchor the resistance band securely to a high point above shoulder height. Grasp the band with both hands using a neutral grip, stepping back to create tension. Keep your elbows tight to your sides, upper arms vertical, and wrists straight.

  1. Initiate the movement by straightening your elbows, pushing the band straight down until your arms are fully extended.
  2. Squeeze the triceps hard at the bottom of the movement.
  3. Slowly control the band back up to the starting position, allowing the elbows to bend.
  4. Maintain core stability and prevent the upper arms from moving forward or backward.

Coaching Tips

Form Cues

  • Elbows glued to sides
  • Full lockout squeeze
  • Control the negative
  • Keep wrists straight

Breathing

Inhale while bending the elbows and controlling the resistance up; exhale forcefully as you extend the arms and push the band down.

Tempo

3-0-1

Range of Motion

Extend the elbows fully until the arms are straight, and return to a point just before the elbows reach 90 degrees of flexion to maintain tension.

Safety

Safety Notes

  • Ensure the band anchor is extremely secure before pulling.
  • Stop immediately if shoulder pain occurs.
  • Choose a resistance level that allows strict form.

Spotting

Not recommended; the band resistance is self-regulating.

Common Mistakes

  • Letting elbows drift forward
  • Using body momentum to push
  • Shortening the range of motion
  • Flexing the wrist excessively

When to Avoid

  • Acute elbow joint pain
  • Shoulder instability or impingement (if using high anchor point)

Flexibility Needed

  • Adequate shoulder stability

Build Up First

  • Basic ability to resist tension

Also known as

Band Pushdown, Band Rapunzel Pushdown, Overhead Band Extension

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