3 resistance band exercises in your triceps

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Resistance bands are a great way to train your triceps and add variety to your training routine. Check out these exercises!

Last update: March 08, 2021

A resistance band can be a really handy tool when working out as you only need your own strength to use it. And with a resistance band, you can do tricep exercises anywhere, whether it’s at home, at the park, or anywhere else.

Resistance bands can stretch a significant distance, but they can also be very strong. This is why they are so commonly used in bodybuilding and strengthening exercises.

When doing tricep exercises, there are several ways to stimulate this part of the arm with a resistance band. Below we show you some ideas.

Resistance band exercises for your triceps

The benefit of using a resistance band to train your triceps is that it gives your joints a greater range of motion. In addition, they also reduce the risk of injury. They can be a suitable substitute for any type of dumbbell weight and you only need your own body to use them. This form of training is known as calisthenics.

Tricep Push Down

A man performs a tricep push-down at the gym.

This is one of the most common resistance band exercises for working the triceps. First, attach the band to an elevated point somewhere overhead, such as the pulley block in the image above. Then stand in front of the band and hold it with both hands.

You can stand with your feet shoulder-width apart or adopt an asymmetrical stance with one foot in front of the other. It all depends on what is most convenient for you. Be careful not to lift your arms from your torso at any point, simply pull your forearms down as far as you can. Repeat as many repetitions as you feel necessary.

One-Arm Push-Down: Resistance band exercises for your triceps

This exercise is exactly the same as above but only uses one arm.

If you choose an asymmetrical stance, your front foot should be on the opposite side of the arm you’re using. For example, if you start with the right arm, place the left leg forward. This way you stay more balanced throughout the exercise.

Once you’ve completed the planned number of repetitions, change your stance and repeat with the other arm.

Overhead tricep extension

A woman performs an overhead tricep extension against a tree.

For this exercise, keep the resistance band attached in the same place. However, This time you need to turn so that you are facing away from the tape and hold it over your head.

The idea behind this is that the band should be kept as close together as possible. As with the previous exercises, you can either stand with your feet shoulder-width apart or with one in front of the other. From this position, simply raise your arms forward and up for the number of repetitions you feel necessary.

Tighten your muscles to support yourself

When performing these tricep exercises with a resistance band, it’s a good idea to tense different muscle groups with each movement. We’re talking specifically over the abdominal muscleschest muscles and back.

This gives you more support and also helps you maintain your posture. This will reduce the risk of sudden movement or injury.

Resistance Band Exercises for Your Triceps: Train under supervision

Like any exercise, these exercises require some planning and proper supervision. We encourage you to seek the advice of a professional trainer who can help you develop an effective resistance band routine. You will be able to find something that suits your specific needs and goals.

Also, you need to make sure you have good equipment. Always buy your resistance band from a certified store or ask your trainer for recommendations.

Finally, remember that exercise requires discipline, structure, and a proper place to rest. And don’t forget to maintain other healthy habits for best results!

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All cited sources have been thoroughly checked by our team to ensure their quality, reliability, timeliness and validity. The bibliography of this article has been deemed reliable and of academic or scholarly accuracy.


  • Poblete Valderrama F, Flores C, Castro Espinoza H, Cubillos Ojeda C and Ayala García M (2016). Muscle strengthening with elastic bands to improve functionality in older adults. Peruvian Journal Sciences of Physical Activity and Sport.
  • Perez Gomez, CA, & Ramos Combariza, O. (2017). APPLICATIONS AND EFFECTS OF ELASTIC BANDS ON PHYSICAL QUALITIES. REVISION. Colombian Journal of Rehabilitation. https://doi.org/10.30788/revcolreh.v13.n1.2014.36

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