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Chris Freytag demonstrating tricep extension with a resistance band wearing a red top and blue exercise pants

Resistance band tricep extensions strengthen your upper body by focusing on the triceps. The resistance band helps to isolate the tricep muscle and avoid cheating with different areas of the body. You can perform resistance band tricep extensions at home, at the gym, or on the go.

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Table of Contents

Resistance Band Tricep Extension Instructions

Here’s how to do a resistance band tricep workout:

  1. Stand with one foot slightly in front of the other and place the center of the band under the back foot.
  2. Grab the handle with one hand and pull it straight up above the top of your head. (Be sure to straighten your elbow.)
  3. Slowly lower the handle behind the back of your head until your elbow is bent 90 degrees, keeping it close to the side of your head.
  4. Slowly press your hand back up over your head. Repeat for the desired number of reps and switch arms.

Resistance Band Tricep Extension Benefits

There are many reasons you should incorporate these tricep extensions into your workouts. Here are just a few:

Strengthens Your Arms

Tricep exercises with resistance bands are a unique way to build arm strength. Instead of picking up dumbbells or barbells, the band creates strength in a different way.

The muscles work against the strength of the tight band rather than the weight of a dumbbell. It’s an excellent and effective way to use the band for strength!

Adds Variety To Your Strength Training

So often, people go straight to weights when they want to build strength. But the resistance band offers a huge variety of ways to strength train. The band allows you to move in unique ranges of motion, whereas lifting weights is done in a fixed position.

The band is super adaptive for all levels. If you need to work harder, you pull the band tighter or add another band. If it’s too challenging or you can’t seem to get the proper form, you loosen the band. Stand on the band with one foot and press the other end of the band with your triceps.

If you get a few tricep extension repetitions in and you think it’s too easy, simply step on the band a little farther in, and you’ll feel the change immediately. If it’s too hard, simply move your foot back and loosen the band a bit. It’s that easy!

Resistance Band Work Protects Injured or Sore Joints

Resistance Band Tricep Extensions and other resistance band moves can keep you training muscles while trying to rehab injuries or deal with other pain.

‘Some people are unable to perform traditional tricep work with weights or tricep dips due to weak or sore wrists. The Resistance Band Tricep Extension lets you train your triceps effectively without your wrists bearing the extra weight of the dumbbell or barbell.

Easy Ways to Incorporate Resistance Band Tricep Extensions Into Your Workouts

Here are a few workouts that make great options for incorporating resistance band tricep extensions (remember, you can always replace dumbbells with a resistance band!):

If you like resistance band tricep extensions, you might also enjoy these similar exercises: