7 Best Resistance Band Tricep Exercises

When it comes to working out at home, resistance band tricep exercises are a great way to build strength and tone your arms. But where do you start?

The great news is that you can perform an effective tricep workout in the comfort of your own home with a band. Resistance band exercises like tricep pushdowns and band extensions work the tricep muscles to make them stronger and toned.

You will not only get toned arms, but you will also get stronger, which will help you do better pressing and pushing motions.

In this blog post, we’ll explore the best band tricep exercises you can do at home, as well as a sample workout routine and tips for effective tricep training. 

So, let’s dive in.

What Is Resistance Band Tricep Workout

It is possible to build bigger triceps using a variety of gym equipment or your own bodyweight and resistance band.

A resistance band tricep workout is a type of exercise routine that targets the tricep muscles using resistance bands. It puts these muscles under tension and makes them work harder than usual. This makes the triceps work harder, which causes microtears and muscle damage. After that, the tricep muscles will be repaired and grown.

Resistance bands are an excellent tool for tricep training because they improve muscle activation and help establish a better mind-muscle connection with the triceps.

Some examples of resistance band tricep exercises include overhead extensions, kickbacks, pressdowns, and lying extensions.

Resistance Band Tricep Workout

How Resistance Bands Work

Resistance bands provide unique tension during both concentric and eccentric phases. This means that you feel resistance both when you contract the tricep muscle (concentric phase) and when you lengthen the muscle (eccentric phase).

  • The concentric phase is the shortening of the muscle, such as when you lift a weight.
  • The eccentric phase is the lengthening of the muscle, such as when you lower the weight.

Imagine if you stretch a rubber band. It resists and wants to go back to its original size. Well, resistance bands work similarly.

When you stretch them, they provide a kind of push against you. The cool thing about that is that when you allow the bands to return slowly and in control, they’re trying to pull you back. This makes your tricep muscles work even more.

Best Tricep Exercises With Resistance Band

Resistance bands are a versatile and effective tool for tricep workouts. They offer unique advantages that you can’t get from dumbbells, barbells, or cable machines alone. 

Here is a list of the top 7 exercises for getting sculpted triceps with resistance bands.

1. Resistance Band Tricep Extensions

Band tricep extension is a good exercise to make your tricep muscles stronger and bigger. You can make it easier or harder by changing the way you do it.

Tricep extensions with the resistance band help to isolate the tricep muscle and avoid cheating with different areas of the body.

You can perform this tricep workout with a resistance band at home, at the gym.

Resistance Band Tricep Extensions

How To Do Band Tricep Extensions

  1. Secure the band with an object, or place one foot in the middle of the band to secure it to the floor.
  2. You should hold both handles and put your hands behind your head.
  3. Both of your elbows should point forwards on either side of your head.
  4. Keep your elbows as close to your head as you can, and raise your arms to raise your hands. Stop just before your elbows lock out.
  5. Slowly return to the starting position and repeat.


  • If there is not enough resistance, you can shorten the length of the band between your foot and hand.
  • Keep your upper arms as still as you can and let your forearms drive the movement.
  • Ensure your elbows remain close to your head and don’t flare out.
  • Keep your back straight and core engaged.

2. Resistance Band Tricep Pushdown

Anyone who wants to build arm mass and strength should do a triceps pushdown exercise. It is a great way to keep your joints feeling healthy, as they are low impact on your elbows and shoulders.

It is also easy to add or remove the amount of tension simply by changing the hand position.

There are many ways to do the band tricep pushdown that can make your workout more interesting and work different parts of the tricep muscles.

  1. Close grip pushdown
  2. Underhand grip pushdown
  3. Single arm pushdown
Resistance Band Tricep Pushdown

How To Do Band Tricep Pushdown

  1. Place a resistance band around a hook above your head.
  2. Grab the resistance band with both hands (palms facing in) just below chest height.
  3. Keep your elbows tight into your side and drive your hands down towards your waist. Lock your arms out and rotate your hands slightly outward as you do.
  4. Hold for a second and then bring your hands back up to just below chest height.


  • Use only your forearms as you raise and lower the rope. The higher your hands start up on the resistance band, the more resistance you will have and the harder the exercise will be.
  • Control the band speed when your hands come back up.

3. Band Tricep Kickback

The band tricep kickback is a one of the best tricep that builds strength and muscle in all three heads of the tricep muscle. It is an effective exercise for building arm size and strength.

A smoother resistance curve helps prevent sudden movements or strains on the elbow joint.

Band Tricep Kickback

How To Do Band Kickbacks

  1. Grab the handles with your palms facing towards you. Step on the resistance band with your feet.
  2. Keep your back straight, hinge at the waist so that your back is nearly parallel to the ground.
  3. Contact your triceps to straighten your arms and press the handles backwards.
  4. Squeeze your triceps at the top of each rep and slowly return to the starting position. Repeat.


  • Make sure to keep your elbows tucked in to practice proper form and maximize your gains.

4. Single Arm Band Tricep Extension

The band tricep extensions are one of the resistance band exercises that can target the tricep muscles without the need for weights or machines.

Band Overhead Single Arm Triceps Extension

How To Do

  1. Stand with one foot slightly in front of the other and place the center of the band under the back foot.
  2. Bring handles together straight up above the top of your head.
  3. Slowly lower handles behind the back of your head until elbows are bent 90 degrees. Keep elbows close to the side of your head.
  4. Press hands back up overhead slowly.


  • Keep your elbows close to your head.
  • Breathe in as you lower the resistance band and exhale as you raise it back up.
  • Focus on squeezing your triceps at the bottom of the movement.

5. Resistance Band Push Up

Push-ups can be performed, regardless of where you are and, best of all, they are completely free—no expensive equipment or annual gym fees required. There are different types of push-up variations to meet different needs.

The classic push-up has survived the test of time and is the single most efficient exercise to simultaneously strengthen the chest, tricep, deltoid, lower back, abs and glutes.

The resistance band push-up is a variation of the traditional push-up exercise. This workout doesn’t just rely on your bodyweight, it also uses a resistance band to push you harder.

Resistance Band Push-up

How to Do

  1. Put the band in the middle of your back, right next to your shoulders.
  2. Grip the ends of the band under each hand, securing it to the ground.
  3. Place both hands on the floor, shoulder-width apart.
  4. As you would in a regular push-up, lower your body towards the ground and ensure that your elbows remain close to your body.
  5. Return to the starting position by pushing through your hands, extending your arms.


  • To avoid discomfort, ensure that the band is flat against your back and not twisted.
  • Keep elbows at a 45-degree angle from your torso.
  • Inhale as you lower your body, and exhale powerfully as you push up.
  • Start with a Bodyweight push or lighter resistance band and gradually increase the tension as you get stronger.

6. Banded Skull Crushers

Banded Skull Crushers, also known as resistance band lying tricep extensions, are a variation of the traditional dumbbell or barbell skull crushers.

There is a no risk of dropping a weight on yourself, which can be a concern with traditional skull crushers.

Banded Skull Crushers

How To Do Banded Skull Crushers

  1. Loop the resistance band around a sturdy anchor point, such as a pole or squat rack.
  2. Grasp the band with both hands and lie down on a bench or mat.
  3. Hold the band with your arms extended straight up towards the ceiling.
  4. Keep your elbows stationary and close to your head as you lower the band towards your forehead.
  5. Pause briefly at the bottom of the movement, then push the band back up to the starting position.


  • Avoid using momentum or bouncing at the bottom of the rep.
  • Maintain a neutral wrist position.
  • Don’t let your elbows flare out.

7. Resistance Band Pull Apart

Resistance band pull-apart is an exercise that targets the muscles of the upper back, rear delt and tricep.

It also helps improve posture by strengthening the muscles of the upper back and shoulders.

Resistance Band Pull Aparts

How To Do

  1. Hold the resistance band with both hands, shoulder-width apart.
  2. Keep your arms straight and pull the band apart by spreading your arms out to your sides.
  3. Pause briefly, then slowly bring your hands back together in front of your chest,
  4.  Repeat the desired number of reps.


  • Avoid shrugging your shoulders.
  • Keep your core engaged throughout each set.
  • Try to keep your elbows up so you can target your upper back and tricep muscles correctly.

At Home Resistance Band Tricep Workout Plans

This workout contains multiple band exercises that are designed to target all sections of your triceps and enhance overall arm strength.

This workout plan is a starting point that can be adjusted based on your fitness levels and goals.

Band Tricep Workout Routine For Beginners

Standing Band Tricep Pushdown3-48-1060-90 seconds
Overhead Band Tricep Extension3-410-1260-90 seconds
Banded Skull Crushers48-1060-90 seconds

Band Tricep Workout Routine For Intermediate

Single-arm Overhead Extension48-1045-60 seconds
Banded Tricep Kickback3-410-1245-60 seconds
Band Tricep Pushdown48-1045-60 seconds
Banded Push Ups310-1245-60 seconds

Benefits Of Resistance Band Tricep Workouts

The best tricep exercises for mass using resistance bands have all sorts of uses. And there are numerous benefits to including resistance band work in your training:

  1. Resistance bands are a more joint-friendly alternative to tricep exercises because they are elastic, which reduces the strain on the elbows.
  2. Whether you buy them individually or as a set, resistance bands are inexpensive.
  3. You can do many different tricep exercises with a single band, like kickbacks and overhead extensions.
  4. Due to their portability, resistance bands are highly advantageous for sustaining your tricep routine while traveling.
  5. Resistance band exercises tend to be less impactful, making them suitable for rehabilitation or those looking to reduce wear and tear on the body.
  6. When you don’t have a lot of room for a home gym, resistance bands are a great option that store in very little space.
  7. Resistance bands offer strength-training without the risk of dropping a heavy weight on your foot or crushing your fingers between weight plates.
  8. Resistance bands come in multiple resistance levels, usually light, medium, or heavy. You can use any of them as per your fitness level.
  9. Resistance band tricep exercises will help build, strengthen, and tone the triceps. Over time, regular training leads to defined, toned triceps.

How To Choose The Right Band for Your Triceps

There are a few things to consider when choosing a resistance band for your triceps.

1. As Per Your Current Strength Level

  • Beginners: If you’re new to resistance training or have weaker triceps, start with a lighter resistance band.
  • Intermediate to Advanced: If you have been training for a while, you might opt for medium to heavy resistance bands.

2. Type of Resistance Band

  • Flat Loop Bands: These are versatile, wide, flat bands that are looped in a circle. They are often used for exercises like squats or deadlifts but can be used for tricep exercises too.
  • Tube Bands with Handles: These are tubular, often come with handles on each end, and are ideal for exercises like tricep kickbacks or extensions.
  • Therabands: These are typically flat, thin, and can be held or tied. They are suitable for rehabilitation or lighter resistance exercises.

3. Color-coded Resistance Levels:

Many brands use a color-coding system to indicate resistance levels. While there’s no universal standard, lighter colors (like yellow or green) usually indicate lighter resistance, while darker colors (like blue or black) signify heavier resistance.

4. Length and Width

A standard length for most resistance bands is around 41 inches, but they can vary. Depending on the exercises you want to do, make sure the band is long enough for your height and arm length.

Wider bands generally offer more resistance than narrower ones.

5. Check Reviews and Recommendations

You should look for online reviews or take recommendations on good brands before you buy.

Buy a set that includes multiple resistance levels. This allows you to progress and increase resistance as your triceps get stronger.

Resistance Band Combo


Resistance band exercises are a great way to build a strong and well-defined tricep. They are a versatile and affordable option that can be done at home or at the gym.

There are many different exercises that you can do with resistance bands, so you can find ones that work for you and that you enjoy doing.

When doing resistance band exercises, it is important to use a resistance band that is challenging but not too difficult. You should be able to do 8-12 repetitions of each exercise with good form.

Best Triceps Exercises With Resistance Band (Video)


  • 1. Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis [published correction appears in SAGE Open Med. 2020 Sep 9;8:2050312120961220]. SAGE Open Med. 2019;7:2050312119831116. Published 2019 Feb 19. doi:10.1177/2050312119831116
  • 2. Bergquist R, Iversen V, Mork P, Fimland M. Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights. Journal of Human Kinetics. 2018;61(1): 5-13. https://doi.org/10.1515/hukin-2017-0137

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