How to do Tricep Extensions with Resistance Bands


Whenever you push, pull or straighten your arms, you use your tricep muscles. Strengthening these muscles will help you perform everyday tasks, but will also help increase flexibility, strength and circulation. 

With triceps making up a whopping two thirds of your arms, if you want to grow your arms, adding these in will certainly help. 

How to Perform Banded Tricep Extensions

  1. Stand on your resistance band with your feet shoulder width apart and engage your core. 
  2. Take the other side of the resistance band in both hands, your hands should be half way down the back your head, with your palms facing up and out. 
  3. Lift the band so that your arms are now above your head and your elbows are facing forward. 
  4. Lower your hands by bending at the elbows and squeeze your triceps. 
  5. Repeat for the desired numbers of reps. 

Muscles Used

Tricep extensions are an isolation exercise working all three muscles in the triceps: the long head, the lateral head and the medial head. 

However, as with any push movement the tricep extension also trains the shoulders, chest, lats, and forearms. 


  • Single arm tricep extension 
  • Dumbbell tricep extension

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About the Author

Charlotte Wilson
Charlotte Wilson
My name is Charlotte Wilson and I am a writer specialising in fitness and nutrition. I am extremely passionate about both of these things due to personal experiences. I have had a significant weight loss journey which also helped me to build a healthy relationship with food and exercise, which is something I now aim to share through my writing. I want my articles to help others build a healthy relationship with food and exercise and step away from yoyo dieting, diet fads and unsustainable exercise. I am a big believer in eating food to fuel you that you enjoy, but making sure it is still nutritious, and doing exercise that makes you feel good physically and mentally.


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