Best Resistance Band Tricep Exercises (An Ultimate Guide)

Michael Garrico
Published by Michael Garrico | Co-Founder & Marketing Director
Last updated: November 24, 2023
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In my 8-plus years of experience, I've had clients ask if resistance bands effectively train their muscles.

If you don't have heavy dumbbells or barbells, you can employ resistance bands to get your triceps into shape.

Resistance bands are great exercise equipment to use in place of free weights.

In this article, I will detail my expertise and findings on the best tricep resistance band exercises and their benefits.

Quick Summary

  • Some of the best triceps resistance band workouts are resistance band tricep pushdowns, single-arm band tricep extensions, triceps kickbacks, concentration unilateral pushdowns, and banded close grip push-ups.
  • These tricep resistance band exercises are an excellent approach to strengthening your triceps. They improve muscular strength, joint stability, and explosive power.
  • Bands are also gentle on your muscles if you are recuperating from back or shoulder injury and convenient to carry if you're on the go.

The Best Resistance Band Tricep Exercises

A person working out with a resistance band for triceps

Resistance Band Tricep Pushdowns

You'll need a steady cable machine, a quality pull-up bar, or any other strong piece of furniture for this workout, and a preferred long home gym resistance band like a pull-up assist band.

How to perform:

  1. Attach the resistance band to a cable machine or other piece of furniture. Make sure one end is firmly fastened, and the other hangs down.
  2. Grab one side with each hand so that the band is tight. Bend your arms at 90 degrees.
  3. Pull down on either side quickly until the arms are straight.
  4. For added effort, stop at the bottom before returning your arms to the starting position, to a 90-degree angle.
  5. Repeat for reps.

Single-arm Band Overhead Tricep Extension

A person doing a Single-arm Band Overhead Tricep Extension

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

How to perform:

  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 work the tricep's long head. For this workout, make sure you use a very light band.

How to perform:

  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

A person doing Concentration Unilateral Pushdowns

This workout emphasizes the tricep's lateral and medial heads.

How to perform:

  1. Attach the resistance band to a strong anchor point.
  2. Get on your knees and grab the resistance band with one hand.
  3. Put your elbow up against your thigh.
  4. Brace your core while pressing the elbow against your thigh throughout the workout.
  5. Extend your arm.
  6. Hold for around one second before gently returning your hand to the starting position.
  7. Repeat for the desired number of reps.

Read More: Triceps Pushdown Alternatives

Banded Close Grip Push-up

Push-ups are an excellent body weight compound workout for your chest, shoulders, and triceps (basically, for all upper-body pressing muscles).

Close grip push-ups are tricep dominant and train all heads.

How to perform:

  1. Grab the resistance band with both hands, wrap it around your head, and place it on your upper back.
  2. Place your hands behind your shoulders or narrower in the beginning position (top).
  3. Bend your elbows to lower your body.
  4. Remain in the bottom position for one count before exploding back up.
  5. Repeat for the desired number of reps.

Tricep Muscle Anatomy

A person flexing his triceps in front of a black background

The tricep, "triceps brachii," is the muscle behind your bicep.

The triceps' primary function is to move the lower part of the arm and arm joints like the elbow and wrist [1].

It's in charge of all pushing movements like the barbell bench press.

The triceps brachii consists of 3 heads; the long, medial, and lateral head.

  • The long head is the biggest portion of the tricep. It starts at the scapula and goes down the back of the upper arm. It is in charge of shoulder joint mobility and stability [2].
  • The tricep's lateral head is the muscle's most powerful portion. It starts at the humerus and runs down the arm to the ulna [3].
  • The medial head starts from the humerus, although on the other side, and extends down the upper arm to the ulna [4]. The medial head is constantly active as your arm presses downward, unlike the long and lateral heads, which are only active when there is resistance to the arm movement.

Benefits of Resistance Band Tricep Workouts

A person working out with a resistance band

Training your triceps has numerous benefits, but employing resistance bands offers even more.

Let's examine why you should incorporate tricep resistance band arm exercises into your workout routine.

Enhanced Joint Stability

The triceps long head is in charge of shoulder joint stability and mobility. Increasing muscular mass, strength, and power can improve the shoulder's stability.

However, the tricep is not the only joint stabilized by it. The tricep also helps to support the wrist and elbow joints.

Enhanced Strength and Power

A person working out with a resistance band at the gym

The tricep is in charge of not just joint stability but also extension.

The capacity to bear resistance is provided by joint stability, but training your triceps also generates strength and power.

The joints will move with far greater fluidity and force.

Adding Variation to Your Routines

Another significant benefit of tricep exercises with resistance bands is increased flexibility.

You can try various exercises and workouts targeting your triceps for the best possible outcomes.

Easy on the Muscles and Schedule

A person flexing his triceps and back muscles at the gym

Employing bands to exercise your triceps allows you to gain power and strength without overtaxing your muscles.

Resistance bands are so gentle on your muscles that they're ideal for nursing yourself back to fitness after an injury.

Bands are also very easy to use. They're portable and simple to use, no matter your location.

Related Articles:


Are Resistance Bands Good for Triceps?

Yes, resistance bands are good for the triceps. Using a band is a simple method to increase tricep strength. Several exercises may be even more effective than weights since they provide tension throughout the entire action.

What Exercises Hit All Three Heads of the Triceps?

The banded diamond Push-ups are the exercise that hits all three heads of the triceps. This workout emphasizes all three heads of the triceps effectively.

Can You Grow Your Arms With Resistance Bands?

Yes, you can grow your arms with resistance bands. Without the use of weights or a gym, bands may assist you in gaining strength and muscle. Target muscle groups like deltoids, biceps, and triceps for more muscular, stronger arms.


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