Triceps Extensions - Resistance Band

Upper Body Resistance Band Exercises Video Series

Triceps extensions, as the name suggests, focuses on the tricep muscle.

The triceps brachii muscle is Latin for three headed arm muscle. This is located on the back of the upper arm.

The main purpose of this muscle is for extension of the elbow joint, or straightening of the arm.

The three heads of this muscle includes the long head, medial head and the lateral head.

This is an extensor muscle of the elbow and an opposing muslce of the biceps.

When doing a complete upper body training, it is recommended that you work opposing muscles in the same workout.

So combine this move with the bicep curls or hammer curl. To get a good upper body resistance band workout, do all the exercises in this video series.

Exercise #3 - Triceps Extensions

The instructions below are for doing this exercise with one arm at a time. However, to add some variety, you can also do this move holding onto the resistance band with both hands. This way you will strengthen both arms at the same time.
  1. Wrap the resistance band around your right hand and place your arm next to your ear with elbow bent.
  2. Place the remaining portion of the resistance band behind your back or under your foot.
  3. Reaching around behind your with your left hand, grab the resistance band. Wrap the band around your left hand as well if you need more resistance. If you placed the
    band under your foot, then check the resistance level to ensure enough resistance.
  4. Now extend your right arm up towards the ceiling in a slow and deliberate movement..
  5. Return your right arm to starting position.
  6. Repeat for 6 to 16 repetitions and then switch arms.
Tips: Adjust the tension if you need to in order to complete at least 6 reps. You can repeat the reps for more than one set.

Watch the video below to ensure you are doing the this move correctly. The video below shows this exercise using both arms at the same time.


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the resistance band triceps extensions on youtube.

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