Best Resistance Band Tricep Exercises (An Ultimate Guide)

The single-arm overhead band tricep extensions will focus on the lateral and long heads if you employ an overhand grip.

Here's how to perform the exercise:

1. Step your right leg on one end of the resistance band and grip the other with the right arm.
2. Draw the band up behind you with your hand. You should have your elbow pointing up. Maintain a straight spine and stand tall. This is your starting position.
3. Extend your elbow and lift your forearm so your entire arm shoots directly overhead. When your triceps are fully extended, squeeze them hard.
4. Slowly lower your forearm back down and stretch it up once it is just past parallel with the ground. Always keep your elbow fixed in place.
5. Repeat for reps, then change to the other hand.

"Because the resistance is just on one side, your core will be engaged during resistance band tricep extensions to maintain spinal stability."

- Pete Williams, National Academy of Sports Medicine (NASM) Certified Personal Trainer 

Triceps Kickbacks

Tricep kickbacks specifically target the long head of the triceps. When performing this workout, ensure you use a very light resistance band.

Here's how to perform the exercise:

1. Step on the band with both feet.
2. Bend your knees until the upper body is nearly parallel to the ground.
3. Raise your elbows so the upper arms are parallel to your upper torso.
4. Tighten your core and keep your elbows locked in place.
5. Move your arms backward until your elbows are locked.
6. Hold for about a second before returning the hands to the starting position.
7. Repeat for the desired number of reps.

Concentration Unilateral Pushdowns focus on the lateral and medial heads of the triceps.

Here's how to perform this workout:

1. Attach the resistance band to a sturdy anchor point.
2. Kneel down and grip the resistance band with one hand.
3. Place your elbow against your thigh.
4. Engage your core, keeping the elbow pressed against your thigh during the entire exercise.
5. Extend your arm.
6. Hold for approximately one second before smoothly returning your hand to the starting position.
7. Repeat for the desired number of repetitions.

Read More: Triceps Pushdown Alternatives

Banded Close Grip Push-up

Banded Close Grip Push-up is a great compound workout targeting the chest, shoulders, and triceps—effectively engaging all upper-body pressing muscles.

Here's how to perform it:

1. Hold the resistance band with both hands, loop it around your head, and position it on your upper back.
2. Start with your hands behind your shoulders or in a narrower position at the top.
3. Lower your body by bending your elbows.
4. Pause in the bottom position for one count.
5. Explosively push back up.
6. Repeat for the desired number of repetitions.

In addition to joint stability, training your triceps enhances strength and power, allowing for more fluid and forceful joint movement.

Adding Variation to Your Routines

Tricep exercises with resistance bands offer increased flexibility, allowing you to try various workouts for optimal results.

Using bands for tricep exercises helps build power and strength without straining your muscles. They are gentle and ideal for post-injury recovery.

Over the years, I've found that resistance bands are incredibly handy for my clients, being both portable and easy to use. It's a game-changer because we can seamlessly incorporate them into workouts no matter where we are.

Related Articles:

• Shoulder and Tricep Workout
• Resistance Band Stretching and Mobility Exercises
• Best Resistance Band Chest Exercises