3 Resistance Band Exercises for Your Triceps

Resistance bands are a great way to work your triceps and vary your exercise routine. Check out these exercises!
3 Resistance Band Exercises for Your Triceps

Last update: 08 March, 2021

A resistance band can be a really convenient tool when working out as you need nothing more than your own strength to use one. And with a resistance band, you can do exercises for your triceps anywhere, whether at home, in the park, or anywhere else.

Resistance bands can stretch over quite a distance but can be very strong. This is why they’re used so much in bodybuilding and toning routines.

When it comes to tricep exercises, there’s a number of different ways of using a resistance band to stimulate this part of the arm. Below, we’ll show you some ideas.

Resistance band exercises for your triceps

The advantage of using a resistance band to work your triceps is that they provide a greater range of motion for your joints. Furthermore, they also decrease the risk of injuring yourself. They can be a suitable replacement for any kind of dumbbell weight and you only need your own body to use one. This form of training is known as calisthenics

Triceps push-down

A man performing a tricep push-down in the gym.

This is one of the most common resistance band exercises for working the triceps. First, secure the band to somewhere on a raised point above you, such as the pulley example in the image above. Then, stand in front of the band and hold it with both hands.

You can stand with your legs shoulder-width apart or adopt an asymmetrical stance with one foot in front of the other. It all depends on what’s most comfortable for you. Be sure not to bring your arms away from your torso at any time and simply bring your forearms down as far as you can. Repeat as many reps as you think necessary.

One-armed push-down: resistance band exercises for your triceps

This exercise is exactly the same as above but just using one arm.

If you decide to stand asymmetrically, your front foot should be on the opposite side of the arm that you’re using. For example, if you start with your right arm, place your left leg forward. This way, you’ll be more balanced throughout the exercise.

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

Overhead triceps extension

A woman performing an overhead tricep extension against a tree.

For this exercise, leave the resistance band attached in the same location. However, this time, you’ll need to turn so that you’re facing away from the band and grip it over your head.

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

Contract your muscles to support yourself

When performing these tricep exercises with a resistance band, it’s a good idea to contract other muscle groups with each movement. We’re talking specifically about the abdominals, chest muscles, and back.

This will provide you with greater support and also help you to maintain your posture. That way, you’ll reduce the risk of any sudden movements or injury.

Resistance band exercises for your triceps: exercise under supervision

Just as with any other exercise, these exercises need some planning and proper supervision. We recommend that you seek the advice of a professional trainer who can help you devise an effective routine using a resistance band. They’ll be able to come up with something that’s suitable for your particular needs and goals.

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

And last but not least, remember that exercise requires discipline, structure, and an appropriate place to rest. And don’t forget to keep up other healthy habits for the best results!

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All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Poblete Valderrama, F., Flores, C., Castro Espinoza, H., Cubillos Ojeda, C., & Ayala García, M. (2016). Fortalecimiento muscular con bandas elásticas para la mejora de la funcionalidad de adultos mayores. Revista Peruana Ciencias de La Actividad Física y El Deporte.
  • Perez Gomez, C. A., & Ramos Combariza, O. (2017). USOS Y EFECTOS DE LAS BANDAS ELÁSTICAS SOBRE LAS CUALIDADES FÍSICAS. REVISIÓN. Revista Colombiana de Rehabilitación. https://doi.org/10.30788/revcolreh.v13.n1.2014.36

The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.