Triceps Extensions – Resistance Bands Exercise Guide with Photos


Overview: The standing triceps extensions with the exercise bands is an excellent movement to use to tone and tighten the back of the arm. The great thing about using exercise bands is that you can perform this exercise virtually anywhere. You don’t need any machines, dumbbells or barbells to do this exercise. You also don’t need to drive to the gym. Just pull out your elastic exercise bands and you can get a great workout in your living room, office or your hotel room when traveling.

Muscles Targeted: This exercise targets the triceps which is the muscle located at the back of the arm and consists of three different heads. The triceps are the largest muscle in the arm, so working this muscle is very important when you are trying to develop impressive arms. Most people focus on working the biceps and they neglect the triceps when they work their arms. This causes issues with symmetry or an unbalanced level of muscle development in the physique.



Exercise Instructions (two arm): The standing triceps extensions can be performed using either one or two arms. The level of resistance and intensity can also be adjusted. To begin with a one arm triceps extension, take your exercise band and let it hang down so it touches the floor. Step on the middle of the band with one foot and raise one hand up and around your head so that the band is positioned just behind your head. Let your other hand hang down naturally to your side while holding the other handle. With your hand behind your head and your palm facing up, slowly raise the band up to the top directly above your head and fully extend your arm. From the top, slowly lower the handle back down to the starting position to complete a full repetition. When performing this exercise with two arms, you will raise both your hands up above your head and perform the exercise the exact same way. If you want more tension and resistance, simply step on the center of the band with both feet before beginning the exercise.



Exercise Instructions (one arm): Using an elastic exercise band, grab a handle in one hand and step on the other end of the band with your foot. Place your hand behind your ear with your elbow in. Extend your hand up while keeping tension on your triceps. Slowly return to the start position and repeat for the desired amount of repetitions.


Things To Avoid: The main thing you want to avoid with the triceps extension is to allow your elbow to move around too much. You want to position your elbow in a fixed position and keep it there when raising and lowering the handles. This allows you to place maximum tension on the triceps muscle and really lets you hit the back of the arm very well. When the elbow starts to move too much, the shoulder joint comes into play which is something you want to avoid. Another thing to avoid is not fully extending your arm at the top of the exercise. If you allow too much bend in your elbow at the top, you will not be able to place the maximum amount of resistance on your triceps, which is the goal with this movement.



Reps and Sets: Since the standing triceps extension is an exercise being performed with elastic exercise bands, your repetitions will be on the higher range. Exercise bands do not allow you to create the level of resistance like you can with free weights or even exercise machines, so your goal should be 15-20 reps per set. Your overall sets for this exercise will be in the range of 2-3 and it’s always good to include a few more exercises along with this one to create a great triceps workout.

Other Exercises To Use: A few other elastic exercise band exercises to include with the standing triceps extensions to create a great workout include bent over kickbacks and narrow grip pushups. This provides a well-rounded triceps workout routine which you can perform in the comfort of your own home.

I agree to have my personal information transfered to MailChimp ( more information )
Join over 175,000 ShapeFit subscribers who are receiving our free weekly fitness newsletter and learn how you can build more muscle, burn off body fat and get into the best shape of your life!
We hate spam! Your email address will never be sold or shared with anyone. You can unsubscribe at anytime.

About Author is dedicated to providing health and fitness information to people so they can live a healthy lifestyle. ShapeFit has thousands of pages of fitness content with fun and interactive tools to help our visitors lose body fat, build lean muscle and increase their energy levels. We wish you great success in reaching your health and fitness goals!

Leave A Reply