Your triceps make up about two thirds of your upper arm. They straighten the elbow in every press, push-up and throw. A resistance band is an easy way to train them at home: the load rises as the band stretches, so the muscle works hardest where the elbow is almost straight. This guide shows three tricep extensions with one band and how to set each one up.
What the triceps do
The triceps have three heads. All three straighten the elbow. The long head also crosses the shoulder, so it gets the most stretch when your arm is overhead. That is why a good arm routine combines one overhead move with one move where the arm stays by your side.
Which band to use
Our Premium Powerbands are 100 cm long and 4 mm thick. For overhead extensions and kickbacks, start with Light (10 kg). For pushdowns, Medium (20 kg) usually fits. Pick the band that lets you finish every rep with a fully straight elbow and no swinging.
1. Overhead tricep extension
Setup: Stand in a split stance and place the band under your back foot. Hold the other end with both hands behind your head, elbows pointing up.
Movement: Straighten your arms toward the ceiling until the elbows are fully extended. Lower slowly until your hands are behind your head again.
Cues: Keep your elbows close to your head and your ribs down. Only the forearms move.
2. Tricep kickback
Setup: Stand on the band with one foot and hold the other end in one hand. Hinge forward at the hips with a flat back. Pull the elbow back until your upper arm is parallel to your body.
Movement: Straighten the elbow until the arm is fully extended behind you. Hold for one second, then return under control.
Cues: The upper arm stays still. If the shoulder starts to rock, choose a lighter band.
3. Tricep pushdown
Setup: Loop the band over a sturdy pull-up bar or another solid anchor above head height. Hold both strands with your elbows bent about 90 degrees and tucked to your sides.
Movement: Press your hands down until the elbows are straight. Let them come back up slowly to 90 degrees.
Cues: Stand tall, keep your shoulders down and do not lean over the band.
Common mistakes
- Elbows drift forward or out, so the shoulder takes over.
- Half reps that stop before the elbow is straight. The band gives the most resistance at the end, so finish each rep.
- The band snaps back. Control the way back for two to three seconds.
- The anchor is not secure. Always check it before you start.
Sets and reps
Choose two of the three moves, ideally one overhead and one with the arm by your side. Do 3 sets of 12 to 15 reps each, two or three times a week. When 15 clean reps feel easy, switch to the next band.
Want to train the whole upper body? Combine these extensions with our resistance band shoulder workout or with face pulls with resistance bands.
All you need is one band. Find your resistance in the Premium Powerbands set.
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