The gym has its benefits but there are many ways to exercise at home. Find out how to do resistance band tricep extensions and what they do.
The resistance band tricep extension involves stretching your arms against the resistance from a resistance band. Typically while pointing your upper arms in the air.
You can use a resistance band anchor close to the ground or at hip height if desired.
However, one of the benefits of resistance band tricep extensions is that you can easily do them at home by anchoring the bands below your feet.
That aside, resistance band tricep extensions are a great way to isolate your triceps (back upper arms) at home in a budget-friendly and convenient way.
If you also have dumbbells or other arm workout equipment available, your choice mostly depends on personal preference.
Additionally, you want to make sure your biceps are strong enough too to avoid muscle imbalances.
How to do a resistance band tricep extension
The demonstration below uses a loop model but most people will find resistance bands with handles more comfortable and convenient for this exercise.
Take the following steps to do a resistance band tricep extension:
- Anchor one end of the resistance band under your feet. Grab the other end of the resistance band with one or two hands.
- Point up your upper arms as vertical as comfortable. Let your lower arms follow the resistance from the band behind your back.
- Slowly stretch your arms until they are slightly less than stretched. Keep your upper arms and the rest of your body in the same position throughout the movement.
- Fold your arm back into the position of step 2 in a controlled motion.
If you don’t feel your triceps working during resistance band tricep extensions your technique could be suboptimal.
In that case, you may need to focus more on keeping your upper arms and body in the same position.
That aside, you can also change up the resistance band tricep extension described by sitting down or working one arm at a time.
These variations have their advantages and disadvantages.
Resistance band tricep extension muscles worked
Resistance band tricep extensions are mainly a tricep isolation exercise.
During the standing-up version, your core muscles have to work to a small extent to keep your body upright.
Resistance bands make it easier to pressure your tricep muscles to the extent that you experience muscle growth and strength progress.
You still need to implement enough repetitions for your personal training goals.
However, it should be clear that the resistance band version of tricep extensions is more effective than the body weight version.
At the same time, it is worth mentioning that resistance band alternatives like dumbbells are also good options for isolating your triceps.
No matter what equipment options you choose, keep in mind that as you get stronger, you will need more resistance to keep seeing the same training results.
Resistance band tricep extension benefits
Resistance band tricep extensions are not perfect for everyone but if the benefits align with your goals, they can be a good choice.
- Stronger muscles: Adding resistance bands to tricep extensions makes it easier to grow and strengthen your tricep muscles.
- Budget-friendly: When it comes to exercise equipment options, resistance bands are one of the top choices in terms of the low budget they require.
- Can help improve athletic performance: Your triceps are involved in throwing movements. By strengthening these with resistance band tricep extensions you could see improvements in athletic performance.
- Good for small spaces: Resistance bands are compact in terms of storage space. This makes them helpful for small spaces like apartments.
- Bigger arm muscles: Resistance band tricep extensions can be helpful for both toning your arms and really growing big arm muscles. These are typically considered to be visual benefits.
While tricep extensions are not the only good resistance band tricep exercise out there, they can still offer valuable benefits.
Resistance band tricep extension alternatives
You may like some of the benefits of resistance band tricep extensions but want to work more muscles or just work your tricep muscles in different ways.
In these cases, you can consider some of the following resistance band tricep extension alternatives:
- Tricep pull-apart
- Close grip pushups (with or without resistance band)
- Resistance band chest presses
- Tricep kickbacks
- Tricep pushdown
- Bench presses
Exactly what muscles you want to work will influence your choice between these resistance band tricep extension alternatives a lot.
Are resistance band tricep extensions a good exercise?
Resistance band tricep extensions are a good exercise for people who want to isolate their triceps at home in a budget-friendly and compact way.
Keep in mind that you still need to implement the right rep and set ranges for your personal fitness goals.
Additionally, resistance band tricep extensions are not completely unique in their benefits either.
You can also consider other resistance band tricep exercises like resistance band tricep kickbacks, tricep extensions with other equipment, and a variety of other tricep isolation or compound exercises.
Lastly, it also tends to be smart to work your biceps enough too.
This helps you avoid muscle imbalances that can lead to injuries and an unbalanced look.