Resistance Band Triceps Extension

TricepsResistance Band

An accessible standing isolation exercise for the triceps using a resistance band. It keeps constant tension on the muscle throughout the entire range of motion.

How to do it

1Anchor a resistance band overhead or step on the center of it, taking a stable standing stance.

2Grip the ends of the band and pin your elbows tight to your sides.

3Smoothly extend your arms straight down until your elbows are completely locked out.

4Pause at the bottom for a second to squeeze your triceps.

5Slowly return your hands to the start, resisting the pull of the band.

Common mistakes

Flaring your elbows out to the sides, taking tension off the triceps and involving the chest.

Letting the band snap your hands back up quickly, increasing injury risk.

Slouching or rounding your upper back, which ruins proper mechanics.

Breathing

Exhale as you press down and extend your arms, and inhale as you control the return.

Make it harder or easier

To make it easier, switch to a band with lighter resistance.

To make it harder, choke up on the band or use a thicker loop.

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.