Resistance band tricep exercises are a fantastic way to train your triceps at home or while on the road. However, even if you have access to a gym or free weight equipment, you should still be incorporating banded tricep exercises into your workout routine. Bands are extremely versatile and they offer some unique advantages that you can’t get from dumbbells, barbells or cable machines alone, as you are about to learn.
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6 BEST RESISTANCE BAND TRICEP EXERCISES FOR ALL THREE HEADS OF THE TRICEPS
1. Kickback | Anchor (0:17)
2. Overhead Extension (0:35)
3. Supine Reverse-Close Grip Press (0:52)
4. Crossbow Extension (1:10)
5. Crossbody Pressdown (1:21)
6. Concentration Pressdown (1:34)
Below you’ll find pictures of each banded tricep exercise shown in the video above, along with quick how to’s and the tricep head most emphasized. The goal is to show how small changes in angle, arm position, and grip create enough variation to fully develop the triceps brachii.
1. Single Arm Kickback (anchored)
How to do resistance band kickbacks:
- Anchor the band to a low point, just above the ground.
- Step back from the anchor so the band is taut in the starting position, which is with your feet about hip width apart, knees slightly bent so your hips are shooting back and your back is straight in a bent over position. If you are doing the right arm, let the band come straight towards that side, so your legs and body will be just left to the anchor point.
- With your right arm at 90˚, so your forearm is perpendicular with the floor, extend at the elbow so your forearm goes up to parallel with the floor.
- When you are in the full extension, try to raise your hand as high as possible without rotating your shoulder. This will allow you to get maximum contraction in your triceps.
- Slowly lower your forearm down so it is perpendicular with the floor again, then kick your forearm back and up again. Repeat for 10-15 reps then do the same for the opposite arm.
Tricep Head Emphasized:
Your lateral head will be emphasized the most on this variation of the tricep kickback, and your long head will still contribute thanks to the neutral grip and shoulder position.
Because it’s a single-arm movement, your core and hips will also stay “on” to keep you stable as the band pulls from the anchor.
2. Single Arm Overhead Extension
How to do resistance band overhead extensions:
- Step on one end of the band with your right foot and grab the other end with your right hand.
- Pull the band up with your hand behind you. Your elbow should be pointing up. Stand tall with a neutral spine. This is the starting position.
- Extend from the elbow bringing your forearm up so your whole arm is shooting straight overhead. Really squeeze your tricep muscle when in full extension.
- Lower your forearm back down slowly and extend up again once your forearm is just past parallel with the floor.
- Keep your elbow pinned in place at all times.
- Do 10-20 reps, then do the same for the opposite arm.
Tricep Head Emphasized:
Single arm overhead extensions will emphasize the long head, and you can bias the lateral head a bit more if you use an overhand grip.
Your core will also be engaged during single arm extensions to help maintain a solid, neutral spine while the band loads one side at a time.
3. Supine Reverse-Close Grip Press
How to do resistance band reverse grip presses:
- Sit on the ground, then wrap the band around your back, around the traps, and grab the loops of the band with an underhand grip.
- Lay down on the ground. You can keep your knees bent with your feet flat to the floor if you’d like for more stability.
- Keep your elbows close to your side and your hands at lower chest level. This is a close-reverse (underhand) grip.
- Press straight up until your arms are extended as much as possible.
- Slowly lower your arms back down to your sides and repeat for 10-15 reps.
Tricep Head Emphasized:
This exercise is going to emphasize the medial head of your tricep.
4. Crossbow Extension
How to do resistance band crossbow tricep extensions:
- Standing tall with your feet hip width apart and spine in a neutral position, grab the band with your left hand on one side and your right hand on the other side. Your left hand will be overhand and your right hand will be underhand.
- Bring your left hand up just below your chest and to your side near your ribs. Your left hand will not move, it is securing the band in place to keep it taut.
- Bring your right hand up near your right shoulder, your elbow will be bent into full flexion.
- Extending at the elbow, bring your right arm up and to the right until it is aligned with your shoulder and parallel with the floor. Really squeeze your triceps at the top.
- Slowly lower it back and down to your side.
- Repeat for 10-15 reps then do the same on the opposite side.
Tricep Head Emphasized:
The crossbow tricep extension is an interesting tricep exercise as it involves resistance from across the body rather than from straight above or below. It’s going to target all three heads of your triceps as you have an underhand grip (medial head), your elbows are up and moving laterally (lateral head) and you have movement at the shoulder joint as well (long head).
5. Crossbody Pressdown (anchored)
How to do crossbody resistance band pressdowns:
- Anchor the band overhead (ideally using a pull up bar).
- Stand to the side of the band’s anchor point about a foot or so.
- Grab the band with your left hand so it is facing in toward your body. Your left hand should be right below your right shoulder.
- Press down and to your left so that your left arm is fully extended directly to your side.
- Slowly bring the band back to your right side below the shoulder and repeat for 10-15 reps. Then, switch sides.
Tricep Head Emphasized:
Crossbody pressdowns will work your long head (due to shoulder adduction) and your lateral head. The cross-body angle is what makes this one feel so different from a standard pressdown.
6. Concentration Pressdowns (anchored)
How to do resistance band tricep concentration extensions:
- Anchor the band high using a pull up bar if you can. The anchor point should allow the band to shoot straight down.
- Grab the band with your left hand using an underhand grip. Your body should be to the left of the anchor point.
- Get into a kneeling position with your left leg forward, foot flat to the floor and your right leg back on its knee and the ball of the foot.
- Place your elbow and lower tricep to your inner thigh. This is a leverage point and your elbow will remain pressed into your leg for the entire exercise.
- The starting position looks like your arm is in a curling position.
- From here, extend at the elbow until your arm is fully extended. Really squeeze those triceps at full extension.
- Slowly let the forearm come back up until your arm is at 90˚ and repeat. Do this for 10-15 reps then switch sides (you will have to completely reposition yourself to the opposite side, including your kneeling position).
Tricep Head Emphasized:
Resistance band concentration tricep extensions are going to emphasize the medial and long head. That said, it’s a strong all-around tricep builder because you can lock in and chase a hard squeeze on every rep. Focus on maximum contraction and use a slow tempo.
TIPS FOR TRICEP EXERCISES WITH BANDS:
- Increase resistance for any exercise by using a heavier band or simply starting with the band more taut. For example, our yellow band can provide anywhere from 10-35lbs of resistance by simply adjusting the tension from the starting position (remember, bands have more tension as they stretch).
- Always use a slow tempo on the eccentric phase (flexion of the elbow). However, you can be explosive if you want on the concentric phase (extension of the elbow).
- Squeeze the heck out of your tricep when at maximum resistance/contraction (full extensions of the elbow and arm).
- Change up your grip position. For example, with overhead extensions, you can use an underhand, overhand or neutral grip. This will allow you to emphasize certain heads of your tricep more.
- When creating a resistance band tricep workout, be sure to add variety by changing grip position, angles, and where your arms are positioned (overhead, to your side, etc.). This will allow you to develop your triceps fully.
TRICEP WORKOUT WITH BANDS
Here is an example of a well-rounded tricep workout with bands…
- Tricep Pressdown (overhand) - 3 sets x 15 reps
- Overhead Tricep Extension (band from foot or anchored low) - 3 sets x 15 reps
- Supine Reverse-Close Grip Press - 3 sets x 10-15 reps
- Concentration Pressdown - 3 sets x 10 (very slow reps)
The SFS FIVE Resistance Band Workout Package has 5 fun and challenging full length workouts using only resistance bands. Each workout targets different muscle groups. Together, the 5 workouts make for the perfect weekly workout routine.
When to do a banded tricep workout?
Do this kind of resistance band tricep workout after your compound exercises, whether that’s a full body workout or chest/push day. That way, you can put the heavy work first, then finish by isolating the triceps for higher-quality contractions and a better pump.
If you have access to different types of equipment, feel free to mix up the workout with dumbbells, barbells, AND resistance bands. None of these training tools are mutually exclusive.
TRICEP ANATOMY
Your triceps, more formally known as the triceps brachii, is a three-headed muscle located on the posterior side of your upper arm. It spans almost the entire length of your humerus (upper arm bone).
“Heads” simply refer to different points of origin. So the triceps is one muscle made up of three parts, working together like a three-headed team.
The three heads of the triceps brachii are referred to as the long, medial and lateral heads.
The long head originates on the scapula (and it’s the largest part of your triceps). The medial head sits underneath the other heads and originates on the humerus. The lateral head also originates on the humerus, higher up and on the outer side of the arm. All three heads run down the back of the upper arm and insert via a common tendon onto the ulna (the forearm bone on the pinky side).
Note: If you want big arms, you need to hone in on the triceps since they make up a large portion of your upper arm size.
TRICEP FUNCTION - WHAT DO THE TRICEPS DO?
The primary function of the triceps is extension of the forearm at the elbow joint (straightening your arm). They also help stabilize the elbow during pressing and support-based movements.
The triceps also play a role in extension and adduction of the arm at the shoulder joint (moving your arm behind you and moving your arm toward the midline of your body).
As such, the triceps are most active in pushing and thrusting movements, as well as supporting the weight of your body from your hands when your elbows are flexed.
Now, there are a couple distinctions worth noting regarding each head.
The medial head is active any time you extend the elbow. The long and lateral heads still contribute, but they tend to become more involved when elbow extension is challenged by meaningful resistance.
The long head is different than the other two heads because it crosses the shoulder joint and attaches to the scapula. With that, it also assists with shoulder extension, shoulder adduction, and shoulder joint stability.
FULLY DEVELOPED TRICEPS
Most people’s upper arms look like one general mass, but fully developed triceps have clear separation: a noticeable outer bulge (lateral head), a thick inner portion that helps create the horseshoe look (medial head), and a larger mass up near the shoulder (long head).
Fully developed triceps look impressive and very “3D”.
To achieve this, you need to train your triceps effectively.
Tricep Isolation Exercises vs Only Doing Compound Pressing Exercises?
Compound exercises like push ups, bench press and shoulder press will get you far, but isolation exercises take tricep development to the next level. If isolation work didn’t matter, bodybuilders wouldn’t spend so much time on it. So yes, compounds can be “enough” for general fitness, but they’re not enough if you want fully developed triceps.
Note: Even powerlifters do arm exercises because it helps with strength. Bench press and other compound lifts don’t always take the triceps (and biceps) through a full range of motion, which matters for strength and hypertrophy. If you really want big, strong triceps, you need isolation work. Not only will your arms look better in the long run, tricep isolation exercises can also carry over to your compound pressing strength.
HOW TO BEST TARGET YOUR TRICEPS?
If you only do compound presses or you repeat the same few tricep exercises forever, you’ll often notice certain areas lag. The simple fix is variety: change arm position and grip with moves like overhead extensions, pressdowns, dips, and more.
Can you isolate the different heads of the triceps?
You can’t isolate a single head completely because anytime the elbow extends, all three heads help. HOWEVER, you can place more emphasis on the lateral, medial, or long head by changing your arm position and/or grip.
If it sounds complicated, don’t worry, it’s not…
Emphasizing the different heads of the tricep
Lateral Head: The lateral head of the tricep is worked best with your arms at the sides and using an overhand grip. For example, pressdowns, close-grip bench press, kickbacks, bench dips, diamond push ups.
Long Head: The long head of the tricep is worked best with your arms overhead or out in front of you and neutral grips. For example, overhead extension (all variations), rope pull downs, and skull crushers.
Medial Head: The medial head of the tricep is worked best with your arms at the side using an underhand grip. For example, reverse grip press down and reverse grip bench press.
Note: Many of these exercises will emphasize not just one head. For example, while skull crushers place emphasis on the long head, they will also target the lateral head too, and the medial head will still be activated. Again, you can’t completely isolate a specific head.
All in all, if you want to fill out those sleeve, make sure you focus on training variables, which include angles (how you position your body and where the resistance is coming from), grip position (underhand/overhand/neutral), and arm position.
WHY BANDS ARE GREAT FOR TRICEP EXERCISES
We love using bands for tricep exercises because they can be used just like cable machines, barbells, and dumbbells! They can also be used to make bodyweight tricep exercises harder. You can literally mimic the exact same exercises that you do with cable pulleys, dumbbells, and barbells with a 41 inch loop resistance band, as you are about to see.
We also like resistance bands because the resistance increases as you stretch the band. So rather than having the movement get easier near full extension like it can with some free weight variations, bands naturally load that end range harder.
What’s more, you can alter the amount of resistance with a single resistance band by simply moving away from the anchor point or wrapping the band around your feet or hands more times. The more taut the band is, the harder it will be.
AND, resistance bands encourage a slow and controlled eccentric phase (when your muscles are lengthening). Slow eccentrics are a great tool for building strength and muscle.
On top of all that, bands are easy on the joints, easy to learn with, and easy to transport. They're also extremely versatile. For example, ladies looking to perform women's arm workouts at home can readily use resistance bands for all of their moves.
Even if you have access to dumbbells and barbells, we highly recommend mixing in resistance band tricep exercises. They hit the triceps differently, and most people feel a great contraction when they use them with control.
Have questions? Feel free to contact us anytime or leave a comment below.
More Targeted Resistance Band Exercises:
1 comment
At age 76 the shown exercises still work.