Triceps
Band Tricep Extension
The Band Tricep Extension is a strength exercise with a resistance band for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 44%, triceps (lateral head) 24% and triceps (medial head) 20%.
How to do it
- Stand on one end of a band in a split stance and hold the other end with both hands behind the head.
- Point the elbows forward and up beside the head, elbows bent, hands behind the neck.
- Brace the stomach and keep the ribs down.
- Straighten the arms overhead, keeping the elbows pointing forward.
- Bend the elbows slowly to lower the hands back behind the head.
Tips
- Keep the upper arms close to the head; only the forearms move.
- The band is hardest at the top, so finish each rep with control.
- Shorten the band under the foot to add tension.
Common mistakes
- Flaring the elbows out wide.
- Arching the lower back as the arms straighten.
- Letting the band pull the hands down fast.
Muscles worked by the Band Tricep Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Written as an overhead band extension, which lengthens the long head. Elbow extension with the arm at the side: the lateral and medial heads do most of the work, the long head is active but not lengthened because the shoulder stays neutral.
Band Tricep Extension alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Band Tricep Extension work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the Band Tricep Extension good for beginners?
Yes. The Band Tricep Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Band Tricep Extension?
For example the Band Overhead Tricep Extension, Resistance Band Skull Crusher and Incline Dumbbell Skull Crusher. They train mostly the same muscles, some with different equipment.
How do you make the Band Tricep Extension harder?
Add weight or reps, or move on to the Leaning Cable Pushdown and Cross Body Tricep Pushdown.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250 (overhead vs neutral arm position)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.