10 Resistance Band Tricep Workout For Bigger Arms

Did you know that your triceps make up for around 55% of your upper arm muscle mass? So if you want toned and fabulous upper arms, you’d do well not to ignore your triceps!

Your triceps are mainly responsible for all pushing actions including shoulder stabilization and extension, and elbow extension. They also help in improving shoulder and elbow flexibility and increasing their range of motion. 

Not just that, a recent study shows that targeted triceps training can even help take your bench strength to the next level!

So, are you ready to torch those triceps?

Here are 10 resistance band triceps workouts that’ll do just that!

1. Overhead Triceps Extension with resistance band

Muscles worked: Long head of the triceps brachii

How to perform

• Place a resistance tube under one foot and take a slight forward step with the opposite foot.
• With palms facing each other, grasp the handles of the resistance tube with a neutral grip (thumbs facing down).
• Your hands should be bent at the elbows at 90 degrees and close to your ears. This is the starting position.
• Now slowly extend the handles towards the ceiling.
• Pause for a second before returning to the starting position.
• Perform 10-15 reps.

Tips

• Keep your neck straight to avoid straining it. Stick your chest out and rotate your shoulders back to prevent your head from going forward.
• Keep your elbows locked in place so that your triceps are fully activated.
• Ensure that you perform the eccentric part of the movement (lower your hand) in a controlled manner.
• Practice the full range of motion. That means extending your arm fully and locking your elbows at the top of the movement and lowering your hands until your forearms touch your biceps in the bottom position.

2. Banded Supine Reverse Close Grip Press

Muscles worked: Medial head of the triceps brachii

How to perform

• Take a resistance band and sit on the ground.
• Wrap the band around your back as shown in the video. Hold the other ends of the band with an underhand grip.
• Now lay down on the ground with your knees bent and your feet flat on the floor.
• Position your elbows close to your side and your hands at lower chest level. This is the starting position.
• Now pull the band upwards and extend your arms as much as possible.
• Pause for a moment and then slowly return to the starting position.
• Perform 10-15 reps.

You might also like: Different Types Of Resistance Bands & The Best One For You

3. Resistance band triceps pushdown / pressdown

Muscles worked: Medial and lateral heads of the triceps brachii

How to perform

• Anchor a resistance band around a pull-up bar directly above your head.
• Grasp the other end of the band with both your hands slightly below chest height (starting position). Your palms should be facing each other.
• Keeping your elbows close by your side, pull the band downward towards your waist.
• As you do this, lock your arms out and rotate your hands slightly outward.
• Pause for a moment and then move your hands back to the starting position.
• Perform 15-20 reps.

Tips

• Keep your elbows locked in place at the side of your body. Swinging them forward and backward will work your back muscles instead of your triceps.
• Keep your upper body erect, your chest out, and your shoulders back. Avoid leaning forward.

4. Crossbody Pressdown with resistance band

Muscles worked: Lateral head of the triceps brachii

How to perform

• Loop a resistance band around an anchor point above your head.
• Stand to the side of the band’s anchor point about a foot away.
• Hold the resistance band with your right hand. Your palms should be facing your body with your right hand below your left shoulder. This is the initial position.
• Now pull the band out and to your right until your right arm is fully extended directly to your side.
• Pause for a second and slowly return to the initial position.
• Perform 10-15 reps before switching sides.

5. Single-arm triceps kickback with resistance band

Muscles worked: Lateral head of the triceps brachii

How to perform

• Stand in a bent-over position with your left hand resting on a bench or table for support.
• Loop a resistance band under your left foot and hold the other end of the band in your right hand with an overhand grip.
• Step back with your right foot in a staggered stance for added support.
• Hold the band close to your side and row the band up. This is the starting position.
• Now extend the band backward (kickback) and pull it upward as far as you can go. Squeeze your triceps at the top.
• Pause for a second and then return to the starting position.
• Perform 10-15 reps before switching sides.

Tips

• Use proper form by ensuring that your elbow is locked in position.
• If you find yourself compromising on your form, you can adjust the resistance of the band by modifying your foot position on the band or by switching to a band of lower resistance.

6. Crossbow extension with resistance band

Muscles worked: Triceps brachii

How to perform

• Stand with your feet hip-width apart and your back straight.
• Grab opposite ends of a resistance band one in each hand.
• Hold the band with an overhand grip with your left hand and an underhand grip with your right hand.
• Position your left hand right below your chest and to your side near your ribs. This hand should not move during this exercise, as it will secure the band in place and keep it taut.
• Place your right hand near your right shoulder with your elbow bent, as seen in the video. This is the initial position.
• Now extend your right elbow and bring your arm up and to the right until it is parallel with the floor. Tighten your triceps at the top of this movement.
• Pause for a second and return to the initial position in a controlled manner.
• Perform 10-15 reps before switching sides.

You might be interested in: 11 Amazing Benefits Of Resistance Bands Workouts

7. Lying triceps extension with resistance band

Muscles worked: Triceps brachii

How to perform

• Anchor a resistance tube at the bottom of the door using a door anchor.
• Grab each handle of the tube in each hand.
• Lie on the floor with your head a few feet away from the door and your body facing away from the door.
• With your knees bent, place your feet flat on the floor and your elbows locked by your side at 90 degrees to the floor. This is the starting position.
• Now slowly press the band forward until your arms are fully extended out.
• Pause for a moment before returning to the starting position.
• Perform 10-15 reps.

8. Banded diamond push-up

Muscles worked: Triceps brachii, anterior deltoids, pectorals.

How to perform

• Loop a resistance band around your back.
• Loop the other ends of the band beneath your palms.
• Begin in a push-up position with your hands together in a diamond shape and your feet together.
• Engage your core, bend your elbows and lower yourself until your chest reaches just above the ground.
• Push yourself back to the original position.
• Perform 8-10 reps.

Tips

• Place your hands in a diamond position just below the shoulders.
• Keep your elbows in and your shoulder blades retracted.

9. Standing skull crusher with resistance band

Muscles worked: Triceps brachii

How to perform

• Anchor a resistance band at roughly shoulder height.
• Hold the other ends of the band with both your hands above your head. Stand right underneath the band as shown in the video.
• Put one foot in front of the other and step forward until the band is taut.
• Keep your elbows right in front of you so that you can see them throughout the duration of this exercise. Don’t let them come out to the sides. This is the starting position.
• Pull the band outwards straight in front of your face, until your arms are fully extended.
• Pause for a second and then slowly return to the starting position.
• Perform 10-15 reps.

Tip

Keep your elbows locked throughout the exercise.

10. Forward Triceps Extension with resistance bands

Muscles worked: Triceps brachii

How to perform

• Anchor a resistance tube to a door using a door anchor at shoulder height.
• Grab one handle of the resistance tube in each hand.
• Stand a few feet away from the door with your back to the door.
• Start in a staggered position with one leg in front of the other.
• Position your upper arms parallel to the floor with your hands close to your head at eye level. This is the starting position.
• With your palms facing forward, push the handles forward until your arms are fully extended.
• Pause for a second and then return to the starting position.
• Perform 10-15 reps.

Tip:

Ensure your upper arms are parallel to the floor throughout the exercise.

Check out our resistance band workouts for biceps and shoulders here!

Frequently Asked Questions

1. Can you build triceps with resistance bands?

Yes, you can.

Resistance bands are great for building your triceps due to various reasons.

1. You can focus on each of the 3 heads of the triceps brachii muscle.
2. You will feel the burn in your triceps much more than while using free weights.
3. You can apply resistance from any angle and hence emphasize your triceps more.
4. You can easily adjust the resistance just by gripping the band at various points, increasing or narrowing your stance, combining two bands, etc.
5. You can train your triceps effectively without placing undue stress on your wrists and joints.

2. How do resistance bands target the triceps?

You can use resistance bands to focus on either the lateral, medial or long head of the triceps brachii muscle just by changing the position of your arms and/or grip position.

• Target the lateral head of the triceps by placing your arms at your sides and using an overhand grip. Examples of exercises would include triceps kickbacks, crossbody pressdowns, etc.
• Target the long head by placing your arms overhead or out in front of you and using a neutral grip. Example: overhead triceps extension.
• Work the medial head by placing your arms at the side using an underhand grip. For example, the banded supine reverse close grip press. 

3. How do you use resistance bands for triceps extensions?

Triceps extensions are unique as they target only the triceps without any help from other muscle groups. Thus they can even out any imbalances between sides.

You can use resistance bands to effectively perform several variations of triceps extensions as mentioned in this article. A few of these exercises include

• Overhead Triceps Extension
• Forward Triceps Extension
• Standing triceps extension
• Kneeling triceps extension
• Crossbow extension, etc.

4. Can you get ripped using just resistance bands?

Yes, you can.

Resistance bands are one of the best tools to increase triceps muscle size and strength.

Read more on how you can build muscle using resistance bands here.

Final words

As you can see, resistance bands are the perfect tools to target and strengthen your triceps without all the heavy lifting at the gym.

So grab a set of Burnlab’s premium-quality resistance bands and work those triceps now!

Which one’s your favorite resistance band triceps workout? Let us know in the comments below.