Triceps Workout Resistance Bands

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Your triceps workout with resistance bands:

No time to wait, let's dive into the main subject. Here are 12 triceps exercises with resistance bands:

1) Cross Body Triceps Extension:

Targeted Area: Triceps

Cross Body Triceps Extensions is an incredible exercise to get your triceps working to the max. You can really feel the contraction of the muscle with each repetition, and the pump is crazy. Give it a try!

Tricep Exercise - Cross Body Triceps Extension - Haryzona

DIRECTIVES:

➡️  10 Reps / Arm (Max resistance you can)

➡️  No Rest

SETTING UP

  • Anchor: Attach the band(s) to the door with the anchor at the top of the door.
  • Band(s): Attach a closed ankle strap to both ends of the band(s) and grasp the loop of the strap with the hand of your active arm. Your fingers should be on the inside of the buckle and your thumb on the outside.
  • Body Positioning: Stand about 40 inches from the door with your inactive side facing the door. Start with the hand of your active arm, along the opposite chest, with the palm facing your body. Create a solid base with your feet wider than the width of your hips and your inactive hand on your hip.

ACTION

While keeping the top of your arm perpendicular to the ground, pull your hand down and across your body until your arm is straight.

THINGS TO REMEMBER

1. Keep your upper arm perpendicular to the floor and tight to your body as you straighten your arm.

     

    2) Forward Triceps Extension:

    Targeted Area: Triceps

    Forward Triceps Extensions is a great back of the arms exercise to integrate into your routines to add variety and extra results. This exercise certainly works best with less resistance, as too much resistance will pull you towards the door. However, don't be fooled! High repetitions and lower resistance with bands work ridiculously well.

    Forward Triceps Extension - Tricep Exercise - Haryzona

    DIRECTIVES:

    ➡️  30 Seconds Exercise (Max resistance you can)

    ➡️  No Rest

    SETTING UP

    • Anchor: Attach the band(s) to the door using the door anchor at shoulder height.
    • Band(s): Attach each end of the band(s) to a handle.
    • Body Positioning: Grasp a handle with each hand and stand approximately 40 inches from the door with your back to the door. Shift your legs, with one leg in front. Start with your upper arms parallel to the floor, hands close to your head at eye level, palms facing forward.

    ACTION

    Push the handles forward and straighten your arms.

    THINGS TO REMEMBER

    1. Keep your upper arms parallel with the floor throughout the movement.

     

    3) Kneeling One Arm Triceps Kickback:

    Targeted Area: Triceps

    The One-Arm Knee Triceps Kickback exercise is perfect if you are looking for a one-armed exercise with body stabilization and muscle isolation. From time to time you should incorporate single arm exercises into your routines to increase core strength, optimize your repetitions and improve limb control.

    Triceps Exercise - Kneeling One Arm Triceps Kickback - Haryzona

    DIRECTIVES:

    ➡️  10 Reps / Arm (Max resistance you can)

    ➡️  20 Sec Rest

    SETTING UP

    • Anchor: Attach the band(s) to the door with the door anchor at the bottom of the door.
    • Band(s): Attach a closed ankle strap to both ends of the band(s) and grasp the loop of the strap with your active arm hand. Your fingers should be on the inside of the buckle and your thumb on the outside.
    • Body Positioning: Kneel on the floor and stand in the hand and knee position, approximately 50 - 80 inches from the door, facing the door. Keep your back straight and your head straight. Start by placing your active elbow against your body and your hand just below your chest.

    ACTION

    Straighten your arm until your hand is right beside your hip.

    THINGS TO REMEMBER

    1. Keep your elbow stationary at your side. Do not let it move up or down during the movement.

       

      4) Kneeling Overhead Triceps Extension:

      Targeted Area: Triceps

      Kneeling Overhead Triceps Extension is one of the best triceps exercises to do more repetitions with less resistance. It adds the advantage of stabilizing the body with a lower center of gravity, since you are in the kneeling position. The higher repetitions with this exercise are INCREDIBLE! Get ready for the burn!

      Kneeling Overhead Triceps Extension - Triceps Exercise - Haryzona

      DIRECTIVES:

      ➡️  30 Seconds Exercise (Max resistance you can)

      ➡️  No Rest

      SETTING UP

      • Anchor: Attach the band(s) to the door with the anchor at the top of the door.
      • Band(s): Attach a closed ankle strap to each end of the band(s) and grasp the buckle of one strap with each hand. Your fingers should be on the inside of the buckle and your thumb on the outside.
      • Body Positioning: Kneel on the floor facing the door with your feet touching the door. Keep your back straight, head straight and buttocks on your heels. Start with palms on each side of your forehead, with your upper arm at a 45-degree angle to the floor and your elbows about 12 inches apart.

      ACTION

      Push your hands out in front of you and straighten your arms.

      THINGS TO REMEMBER

      1. Try to hold your upper arms at the 45 degree angle throughout the range of motion.

      2. Keep your elbows in at 12 inches apart and do not let them bow out.

       

      5) Kneeling Triceps Extension:

      Targeted Area: Triceps

      Kneeling triceps extension using tube bands is one of the best exercises that target the back of the arms. The kneeling position allows you to place your body in optimal alignment, while generating better tension at the beginning of the reps. It will be difficult for you to find a more effective exercise for triceps.

      Tricep Workout - Kneeling Triceps Extension With Bands - Haryzona

      DIRECTIVES:

      ➡️  30 Seconds Exercise (Max resistance you can)

      ➡️  No Rest

      SETTING UP

      • Anchor: Attach the band(s) to the door with the anchor at the top of the door.
      • Band(s): Grasp one end of the band(s) in each hand just above the clip.
      • Body Positioning: Kneel, facing the door, approximately one foot from the door. Keep your back straight, head straight, chest up, and belly tight. Your upper arms should be perpendicular to the floor, elbows stationary at your sides, hands shoulder-width apart and palms facing inward.

      ACTION

      Push your hands down to the top of your thighs and straighten your arms.

      THINGS TO REMEMBER

      1. Keep your elbows stationary at your sides, do not let them move forward or back during the movement.

       

      ⚠️  Small Break: If you are not equipped with resistance bands to train anywhere efficiently, here is the best complete kit with door anchor, handles and ankles straps currently available on haryzona.com:

       

      6) Lying Triceps Extension:

      Targeted Area: Triceps

      Lying Triceps Extension with bands is an excellent exercise to isolate the triceps because the ground stabilizes the rest of the body. It can also be the perfect exercise in a super-difficult routine, where you may need a break to stand.

      Triceps Workout - Lying Triceps Extension - Haryzona

      DIRECTIVES:

      ➡️  30 Seconds Exercise (Max resistance you can)

      ➡️  20 Sec Rest

      SETTING UP

      • Anchor: Attach the band(s) to the door with the door anchor at the bottom of the door.
      • Band(s): Attach a closed ankle strap to each end of the band(s) and grasp the buckle of one strap with each hand. Your fingers should be on the inside of the buckle and your thumb on the outside.
      • Body Positioning: Lie on the floor with your body facing the door and your head about 1.5 to 2 metres from the door. Keep knees bent and close together, feet flat on the floor and elbows tight at the side. Begin with arms bent, hands directly on the chest and palms facing forward.

      ACTION

      Push the handles out towards your feet, straightening your arms.

      THINGS TO REMEMBER

      1. Try to keep your elbows down and stationary at your sides.

       

      7) One Arm Forward Triceps Extension:

      Targeted Area: Triceps

      One Arm Forward Triceps Extension is an excellent exercise that not only works your triceps, but also improves other muscle groups and motor functions. It is important to occasionally work the arms individually to improve muscle isolation, increase trunk strength and limb control.

      One Arm Forward Triceps Extension - Tricep Workout - Haryzona

      DIRECTIVES:

      ➡️  10 Reps / Arm

      ➡️  No Rest

      SETTING UP

      • Anchor: Attach the band(s) to the door using the door anchor at chest height.
      • Band(s): Attach both ends of the band(s) to a handle and grasp the handle with one hand.
      • Body Positioning: Stand approximately 40 inches from the door with your back to the door. Shift your legs, with one leg in front. Start with your active arm parallel to the floor and place the top of your inactive hand under your active arm for stability. Your active hand should be close to your head at eye level.

      ACTION

      Push the handle forward and straighten your arm.

      THINGS TO REMEMBER

      1. Keep your upper arm parallel with the floor throughout the movement.

       

      8) One Arm Overhead Triceps Extension:

      Targeted Area: Triceps

      The One Arm Overhead Triceps Extension exercise is perfect to work the back of your arms, if you don't have a place to anchor your tubes. This exercise will work your triceps incredibly hard. Add it to your favorite routine to create significant pain and results.One Arm Overhead Triceps Extension - Triceps Workout - Haryzona

      DIRECTIVES:

      ➡️  10 Reps / Arm

      ➡️  No Rest

      SETTING UP

      • Anchor: Not needed.
      • Band(s): Attach a closed ankle strap to one end of the band(s) and grasp the loop of the strap with the hand of your active arm. Your fingers should be on the inside of the buckle and your thumb on the outside.
      • Body Positioning: Stand in the middle of the strap(s). Grasp the ankle strap or handle with your active arm and lift it until it is behind your head. The top of your arm should be perpendicular to the ground. Keep your head straight, back straight and stomach tight.

      ACTION

      Raise the ankle strap or handle straight above your head, until your arm is almost totally straight.

      THINGS TO REMEMBER

      1. Try to keep your elbow pointed up during the entire range of motion.

       

      9) Overhead Triceps Extension:

      Targeted Area: Triceps

      Overhead Triceps Extensions With Tube Bands is a super effective exercise for working the back of the arms and mimics a similar exercise in the gym using a cable machine. The angle of your body in this exercise is optimal since your weight can compensate for greater resistance.

      Triceps Workout Resistance Bands - Overhead Triceps Extension - Haryzona

      DIRECTIVES:

      ➡️  10 Reps / Arm

      ➡️  20 Sec Rest

      SETTING UP

      • Anchor: Attach the band(s) to the door with the anchor at the top of the door.
      • Band(s): Attach a closed ankle strap to each end of the band(s) and grasp the buckle of one strap with each hand. Your fingers should be on the inside of the buckle and your thumb on the outside.
      • Body Positioning: Stand with your back to the door. Move away from the door and shift your position with your back foot one or two feet away from the door. Keep your chest up, back straight and head upright. Position your arms so that your hands are at the back of your head (palms facing inward) and your elbows are 12 inches apart.

      ACTION

      Push your hands down and forward until they are at eye level and your arms are straight.

      THINGS TO REMEMBER

      1. Keep your elbows stationary at 12 inches apart, and do not let them move up or down.

      Here are 4 Key Things to Eat or Take to Get Bigger Arms. Check it out!

       

      10) Standing One Arm Triceps Kickback:

      Targeted Area: Triceps

      The Standing One Arm Triceps Kickback exercise will allow you to create an incredible pump in each arm separately. It is important to work your arms and legs individually to improve muscle isolation, and increase core strength and limb control.

      Standing One Arm Triceps Kickback - Haryzona

      DIRECTIVES:

      ➡️  8-12 Reps / Arm

      ➡️  No Rest

      SETTING UP

      • Anchor: Attach the band(s) to the door using the door anchor at waist height.
      • Bands: Attach a closed ankle strap to both ends of the band(s) and grasp the loop of the strap with the hand of your active arm. Your fingers should be on the inside of the buckle and your thumb on the outside.
      • Body Positioning: Lean forward at the waist so that your back is almost parallel to the ground. Position your active arm with your upper arm parallel to the ground, elbow tight at your side and your hand just below your chest. Place your inactive hand on your knee.

      ACTION

      Push your hand back until it is by your hip, and your arm is straight.

      THINGS TO REMEMBER

      1. Keep your upper arm parallel with the floor and elbow tight to your body throughout the movement.

       

      11) Standing Triceps Extension:

      Targeted Area: Triceps

      The standing triceps extensions exercise will be very similar to the wired triceps extensions in the gym. This exercise is ideal to add to your routine from time to time to keep workouts fresh and create variety.

      Standing Triceps Extension With Bands - Haryzona

       

      DIRECTIVES:

      ➡️  30 Seconds Exercise (Max resistance you can)

      ➡️  No Rest

      SETTING UP

      • Anchor: Attach the band(s) to the door with the anchor at the top of the door.
      • Band(s): Attach a closed ankle strap to each end of the band(s) and grasp the buckle of one strap with each hand. Your fingers should be on the inside of the buckle and your thumb on the outside.
      • Body Positioning: Stand 3 to 4 feet from the door. Keep your back flat with your chest raised and lean forward slightly at the waist. Start by aligning your upper arms with your body, elbows tight at the sides and hands at chest height, 8 inches apart, palms facing inward.

      ACTION

      Push your hands down until they are right below your hips, and your arms are straight.

      THINGS TO REMEMBER

      1. Keep your elbows stationary at your sides, do not let them forward or back during the movement.

       

      12) Standing Two Arm Triceps Kickback With Bands:

      Targeted Area: Triceps

      The Two Arm Standing Triceps Kickback exercise is amazing to develop height and strength in the back of the arms. You will be amazed at how incredible this movement is because of the angle of resistance combined with the tension that increases towards the end of your reps. It will become one of your favorite exercises.

      Standing Two Arm Triceps Kickback With Bands - Haryzona

      DIRECTIVES:

      ➡️  30 Seconds Exercise (Max resistance you can)

      ➡️  No Rest

      SETTING UP

      • Anchor: Attach the band(s) to the door using the door anchor at waist height.
      • Bands: Attach a closed ankle strap to each end of the band(s) and grasp the loop of one strap with each hand. Your fingers should be on the inside of the buckle and your thumb on the outside.
      • Body Positioning: Stand 3 to 4 feet from the door while facing the door. Lean forward at the waist so that your back is almost parallel to the floor. Place your arms up, with your upper arms parallel to the floor, elbows tight at your sides and hands just below your chest.

      ACTION

      Push your hands back until they are by your hips, and your arms are straight.

      THINGS TO REMEMBER

      1. Keep your upper arms parallel with the floor and elbows tight to your body throughout the movement.

       

      TRAINING IS OVER

      If you are exhausted and this triceps workout with resistance bands is enough for you, you deserve a good shower. 🚿

      Otherwise, we invite you to do this Resistance Bands Biceps Workout for more arms exercises!

      Did this triceps workout with resistance bands kill you?

      Tell us in the comment section! 😜


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