Band Triceps Extension

TricepsResistance Band

This standing isolation exercise targets the triceps using a resistance band, strengthening the back of the arms and elbow stability without loading the spine.

How to do it

1Anchor the band high or hold one end at your chest, standing straight with elbows pinned to your sides.

2Grasp the free end of the band with your elbows bent at 90 degrees.

3Exhale and extend your arms downward, fully contracting your triceps at the bottom.

4Hold for a second at full extension while keeping your shoulders locked in place.

5Inhale and return your arms to the starting position under control, keeping tension on the band.

Common mistakes

Flaring your elbows out to the sides, shifting focus off the triceps and onto the shoulders.

Releasing the band rapidly without control, reducing effectiveness and causing jerky joint load.

Using momentum or swaying your back, stripping the target muscles of isolated work.

Breathing

Exhale as you press downward on the effort. Inhale as you return to the starting position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.