Banded Tricep Extension Video Guide

Exercise Profile

  • Strength
  • Bands
  • Isolation
  • Push (Bilateral)
  • Beginner
  • None
Triceps Exercises Diagram Target Muscle Group

Banded Tricep Extension Overview

The banded tricep extension is a variation of the tricep extension and an exercise used to target the muscles of the tricep.

The banded tricep extension incorporates the use of bands to provide accommodating resistance, which provides a greater amount of resistance to the target muscle group the closer one gets to a complete contraction.

Banded Tricep Extension Instructions

  1. Attach a band to a stable implement above head height and assume a standing position.
  2. Grasp the band with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips.
  3. Initiate the movement by extending the elbows and flexing the triceps.
  4. Pull the band downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
  5. Repeat for the desired number of repetitions.

Banded Tricep Extension Tips

  1. If you want to keep more tension in the triceps, don’t lock the elbows out entirely.
  2. Imagine there’s a screw running through your elbow and don’t allow them to move in front of the body as you extend at the bottom of the movement.
  3. Experiment with static elbow positioning throughout the lift - some may find that they get a better stretch in the bottom portion of the movement by allowing their elbows to drift behind the body during the eccentric portion of the movement (similar to a drag curl).
  4. Ensure the shoulder blades don’t tilt forward as you extend the elbows.