Videos
Instructions
- Attach the resistance band to an overhead anchor point.
- Stand facing the anchor point and hold the band with both hands at chest level.
- Keep elbows close to your sides and upper arms stationary.
- Extend your arms downward by contracting your triceps until your arms are fully extended.
- Pause briefly, then slowly return to the starting position under control.
Technical Tips
- Keep your elbows tucked in to isolate the triceps.
- Avoid using momentum; control the movement throughout.
- Stand with a stable stance and engage your core for support.
Breathing Tips
- Exhale while extending your arms downward.
- Inhale as you return to the starting position.
Medical restrictions
- Elbow tendonitis or joint inflammation
- Shoulder impingement
- Recent triceps or forearm injuries
Banded Tricep Extensions are a highly effective bodyweight-resistance exercise designed to isolate and strengthen the triceps using elastic resistance bands. Ideal for all fitness levels, this movement mimics the motion of a cable tricep pushdown but offers increased versatility and lower joint stress. Performed with a resistance band anchored overhead, the exercise allows controlled contraction and extension of the triceps, making it excellent for muscle hypertrophy, endurance, and functional strength. Because it requires minimal equipment, it is well-suited for home workouts, travel routines, and warm-ups in strength training programs. In addition to targeting the entire triceps muscle group, Banded Tricep Extensions help enhance elbow joint stability and arm extension strength, which are essential for pressing movements in sports and daily activities. Its adaptable resistance makes it suitable for rehabilitation or progressive overload without the need for machines or free weights.
What muscles do banded tricep extensions target?
Banded tricep extensions primarily target the triceps muscle group, especially the long, lateral, and medial heads, helping to improve arm strength and definition.
Are banded tricep extensions effective for building muscle?
Yes, banded tricep extensions can effectively build muscle when performed with proper resistance and form, especially as part of a progressive strength training routine.
Can I do tricep extensions at home with just a resistance band?
Absolutely, resistance bands make it easy to perform tricep extensions at home, requiring only an anchor point and proper form for a complete arm workout.
How many reps of banded tricep extensions should I do?
For muscle endurance, aim for 12–15 reps per set; for hypertrophy, target 8–12 reps with controlled tempo and moderate to high resistance.
Are resistance band tricep extensions safe for beginners?
Yes, resistance band tricep extensions are beginner-friendly due to their low joint impact and adjustable resistance, making them ideal for learning proper triceps engagement.