Resistance bands as a multipurpose tool with different benefits depending on how you use them. Alongside adding training variety, they can be used anywhere as a stand-alone exercise or to increase exercise difficulty.
Resistance band tricep workouts isolate the tricep muscles using different exercise angles. This includes exercises like the standing banded overhead tricep extension. They can be used to improve pressing strength, general function, and upper arm appearance.
With so many uses, we’ve discussed our top seven tricep workout choices below.
7 Tricep Band Workouts
Resistance band tricep workouts offer functional arm-building exercises that can be performed anywhere. Adding these to your routine provides added training variety or changes exercise difficulty.
These are our top seven tricep resistance band workouts:
Top Resistance Band Tricep Workout
Whether you’re training for general function or muscle growth, our top seven tricep workouts are worth adding to your routine.
Standing Banded Overhead Tricep Extension
The standing banded overhead tricep extension performs the elbow extension movement in an overhead position. Overhead tricep movements have been shown to increase hypertrophy more than normal pushdown movements. Changes in tricep muscle volume were found to increase by 28.5% in the overhead position versus 19.6% in the neutral conditions.
The primary movers are the three tricep heads. The anterior deltoids, wrist flexors, and wrist extensors perform secondary roles.
Alongside improving tricep development, the standing overhead tricep extension can be used to add exercise variety. Program it alongside the normal pushdown movements.
How To Do
- Choose a suitable resistance band weight. Stand with a shoulder-width staggered stance. Your head should be up with your chest facing forwards.
- Secure the middle of the resistance band under your back foot. Grasp the handles with an overhand grip (palms facing down).
- Rotate your torso so you’re standing tall with the band behind you. At the same time, bring the handles up so they’re behind your head. Your palms should be facing up with your elbows tucked in above your head.
- Inhale and engage your core. Exhale and extend your elbows to bring the handles upwards.
- Pause briefly at the top position.
- Inhale and flex your elbows to bring the handles back to the starting position under control.
Tips
- Keep your elbows tucked in next to your head throughout each repetition. This ensures targeted focus.
- The handles should travel directly up rather than in front or back. This prevents possible shoulder joint stress.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Standing Banded Single-Arm Overhead Tricep Extension
The standing banded single-arm overhead tricep extension performs the banded overhead tricep extension movement using one arm at a time. This gives you a single-arm exercise which allows you to focus on each arm.
It may be a better way to develop a good mind-muscle connection for some people. This refers to how you think about the muscle you’re working and is a key determinant of muscle growth.
The primary movers are the three triceps heads. The wrist flexors, wrist extensors, and anterior deltoids play important secondary roles.
How To Do
- Choose a suitable resistance band. Assume a shoulder-width staggered stance and secure one side of the resistance band under your back foot.
- The handle should be sticking slightly out to the outer side of your foot. The inner part should come up through the inside of your leg.
- Grasp the free handle with your opposite arm using an overhand grip (palms facing down). Rotate your body to stand up tall with your head facing forward. At the same time, bring the handle behind your body to head height.
- Your working arm should be overhead with your elbow tucked in. Your palm should be facing up. Bring your non-working arm across your body, using your hand to support the elbow position.
- Inhale and engage your core. Exhale and extend your elbow to bring the handle up.
- Pause briefly at the top position.
- Inhale and lower the handle back to the starting position under control.
- Switch your arm and leg after performing the desired repetitions. Use the same technique cues described above.
Tips
- Use your non-working hand to provide elbow support for the working arm.
- Keep your feet firmly on the floor to reduce the chances of the band slipping out and causing injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Resistance Band Tricep Pushdown
The resistance band tricep pushdown uses the common pushdown movement. It requires a suitable high anchor point and a looped resistance band. This gives you a simple tricep exercise with low equipment requirements.
The primary movers are the three tricep heads. The posterior deltoids, wrist flexors, and wrist extensors act as secondary movers. The resistance band tricep pushdown can be used to improve upper arm appearance and improve joint health. Add it to your resistance band arm workout for well-rounded development.
How To Do
- Find a suitable high anchor point. This may be outside, in a gym, or somewhere at home. Loop the resistance band around and in on itself to form a slip-knot.
- Hold the opposite end of the band with a neutral grip, palms facing each other. Your feet should be shoulder-width apart with your elbows tucked into your sides.
- Inhale and engage your core. Exhale and extend both elbows while keeping them in the same position.
- Pause briefly as you reach the bottom position.
- Inhale and bring your hands back to the starting position under control.
Tips
- Ensure you use a suitable high anchor point. It should be strong enough so it doesn’t move.
- Keep your chest up and head facing forward for targeted muscle focus.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Banded Tricep Kickback
The banded tricep kickback performs the foundational elbow extension movement with your arms extended behind your back. This isolates the three heads of your tricep brachii muscles. The latissimus dorsi, posterior deltoids, wrist flexors, and wrist extensors act as secondary movers.
The clever body and anchor positions give you a functional exercise that develops the triceps and builds upper body strength. The simple movement pattern also makes it a great exercise for beginners.
How To Do
- Stand with your legs hip-width apart with your feet pointing slightly outwards. Anchor the middle of the resistance band under both feet. There should be a handle sticking out at the outsides of both feet.
- Grasp the handles using a double underhand grip (palms facing behind you). Bring your hips back and bend your knees slightly until your torso is just above a 90-degree angle.
- Keep a neutral back and head position with your chest up. Your arms should be extended behind your body with your elbows tucked in at 90-degree angles.
- Inhale and engage your core. Exhale and extend your elbows to bring the handles up and behind you.
- Pause briefly at the top position.
- Inhale and bring the handles back to the starting position under control.
Tips
- Your arms should be slightly extended behind your body before you extend your elbows. This is the correct starting position.
- Keep your head in a neutral position facing the floor. This helps to reduce possible injury risk.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Banded Push-Up
Banded push-ups use the foundational push-up movement with the added intensity of a resistance band looped around the shoulders. This gives you a functional bodyweight exercise that provides an added challenge.
The primary movers are the three heads of the pectoralis major muscle group. Secondary movers include the triceps brachii, anterior deltoids, serratus anterior, and core musculature.
How To Do
- Loop a resistance band over your upper back. Both sides of the band should come over with the ends at both sides of your body. Position it just above your shoulder blades.
- Grasp the free ends of the resistance band with both hands using an overhand grip (palms facing down).
- Assume a high plank position. Your arms should be shoulder-width apart with a straight line from your head to your heels. Make sure you’re on the balls of your feet.
- Inhale and engage your core. Exhale and flex your elbows to lower your chest to the floor. Maintain the same body position.
- Pause briefly at the bottom position.
- Inhale and extend your elbows to come back to the starting position.
Tips
- Keep your hands firmly on the floor throughout each repetition. This reduces the chances of the resistance band slipping out.
- Avoid touching the floor with your chest at the bottom position. Maintain exercise tension before coming to the starting position.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Band Assisted Dip
Band-assisted dips use the compound dip movement with assistance from the band. This gives you a compound tricep and chest movement that’s more accessible to all ability levels.
The primary movers are the three tricep brachii heads. The anterior deltoids, latissimus dorsi, upper trapezius, wrist flexors, wrist extensors, and core muscles function as secondary movers.
These can be used to build functional strength and improve upper body mass. They should be done towards the start of your tricep workout.
How To Do
- Loop both ends of the resistance band around the parallel bars. Position it so the middle of the band is in the middle of the bars.
- Stand in front of the parallel bars. Step onto a raised platform and grasp each bar using a neutral grip (palms facing in). Your elbows should be extended.
- Step forward from the raised platform and allow your legs to dangle freely. Keep your chest up with your head facing forward.
- Inhale and engage your core. Exhale and flex your elbows to lower down to the floor. Keep the same body position with your elbows tucked in.
- Pause briefly at the bottom position as your upper arms come parallel to the ground.
- Inhale and extend your elbows to return to the starting position.
Tips
- Keeping an upright position places more focus on your triceps. Maintain this throughout each repetition.
- Don’t let your upper arms go past parallel at the bottom position. This reduces possible shoulder injury risk.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Banded Cross-Body Tricep Extension
The banded cross-body tricep extension performs the foundational elbow extension movement across the body rather than down it. This gives you a simple tricep isolation exercise that uses the upper body as the main anchor point.
The primary movers are the three tricep heads. The anterior deltoids, serratus anterior, and core musculature perform secondary roles. Use it to build tricep mass, improve pressing strength, and increase elbow stability.
How To Do
- Stand with your feet shoulder-width apart. Your torso should be facing forward with your chest up.
- Bring the resistance band around your upper back and grasp the opposite hands using a neutral grip. Cross your hands in the middle.
- The band should be resting above your shoulder blades.
- Inhale and engage your core. Exhale and extend your elbows down and outward.
- Your elbows should be the only movers. Keep them tucked into your body throughout.
- Pause briefly at the bottom position.
- Inhale and bring your arms back to the middle in the crossed position under control.
Tips
- Keep your core engaged to maintain the upright position. This helps to keep the resistance band in place.
- Maintain a firm grip on the resistance band. This reduces the chances of it slipping and causing injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Anatomy Of The Triceps
The triceps brachii are a muscle group located at the back of the upper arms. They make up two-thirds of the upper arm musculature. We can split them into three smaller muscle groups or heads.
The triceps lateral heads are the outer portions of the triceps. They originate from the humerus (upper arm) and insert into the ulna (forearm). They’re the strongest of the three heads and only active against resistance.
The triceps medial heads are below the lateral heads. Unlike the lateral heads, they’re active with and without resistance. They also originate from the humerus and insert into the ulna.
The triceps long heads are the long portions of the triceps muscles. They originate from the scapula (shoulder blades) and are inserted into the ulna.
The primary role of each tricep head is to extend the elbows. This is when the angle between the upper arms and forearms gets bigger. The triceps long heads also help to stabilize the shoulders during movement.
Triceps Lateral Heads
Muscles located on the back of your arm between your shoulder and elbow.
Triceps Medial Heads
Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.
Triceps Long Heads
Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.
Benefits Of Resistance Band Tricep Workouts
These are the three main benefits of performing tricep band workouts. Follow the correct technique and expert tips to ensure you get them.
Provides A Well-Rounded Tricep Workout
Resistance bands work using opposing forces, so they don’t rely on weight. Because of this, different anchor points can be used to provide multiple exercise angles.
In terms of tricep training, they can be used for different pushdowns, overhead extensions, or pressing variations. This gives you a range of exercises for muscular hypertrophy (muscle growth).
This targeted exercise volume is a key determinant of muscle growth and development. With the triceps making up two-thirds of the upper arm, this contributes a significant amount to the upper arm appearance.
Can Be Done Anywhere
In most cases, resistance bands are bands with handles at the ends or a looped band with no handles. They can be added to your gym bag or carried around as needed.
Therefore, you have a lifting accessory that can provide a full tricep workout on demand. They are low-cost, can be performed anywhere, and take little time to set up.
Resistance band tricep workouts can be used to improve function, pressing strength, and elbow stability. They also provide a large training variety which has been shown to enhance training motivation.
Improves Upper-Body Strength And Function
Resistance bands can be used to increase exercise difficulty. Adding them to exercises such as push-ups provides a bigger training intensity.
Resistance band tricep workouts isolate the tricep brachii, the main elbow extensor muscles. These are the primary movers in the lockout phase of pressing and pushing movements. This is the second phase where the elbows are fully extended to reach the top position.
Using tricep band isolation exercises improves their strength and function. This may enhance performance in these strength-based movements. They should be used as accessory work after the main compound exercises to develop this vital component of performance.
Safety Training Tips
- Warm-Up — Performing a suitable warm-up is important to ensure the correct muscle temperature and joint mobility before beginning exercise. Alongside this, it increases blood flow to provide vital oxygen and nutrients to the working muscles and brain. Perform short-duration aerobic exercise followed by dynamic tricep stretches before using the workouts above.
- Use The Correct Anchor Points — Resistance bands use opposing forces meaning they need an anchor point to work against themselves. Depending on the exercise, this could be your feet, back, chest, shoulders, or legs. Ensure that the bands are firmly secured to the correct anchor point to reduce injury risk.
- Use Controlled Movements — Using controlled movements when performing the exercises above reduces the chances of the bands moving or breaking. Both phases should be performed using a normal, controlled lifting tempo. Follow the right technique cues described above.
- Check Band Condition — Examine the band or bands before using them. Check for any visible signs of wear and tear which may compromise the band integrity. Don’t use bands that are damaged.
Conclusion
Resistance band tricep workouts offer a great range of tricep-building exercises. Their versatile nature means the triceps can be worked from multiple angles using the foundational elbow extension and close-grip movements.
These seven tricep resistance band workouts represent some of the best ones that you can add to your routine. Use them as stand-alone exercises or to increase exercise difficulty. Follow the safety tips for safe and effective performance.
Frequently Asked Questions
Resistance bands provide an excellent option to work the triceps from multiple angles. They can be used at several different arm elevations, making them a great way to work all three heads.
Toning your triceps requires a suitable resistance stimulus and good dietary intake. Perform high-volume tricep training using a lower weight and higher repetitions. This can help to increase muscular endurance and conditioning if done correctly.
Resistance bands provide a suitable muscle-gaining stimulus if used correctly. Use the right technique cues described above and ensure you perform enough volume.
The main disadvantage is that the training intensity can only be progressed so far. However, you can use clever programming to combat this. Add the bands to easier exercises after your harder movements have been performed.
Resources
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About the Author
Chris Marshall, MSc, PT Personal Trainer
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