Resistance Band Exercises for Triceps Problems

Big biceps are nice, but if you want to balance your upper arms you need toned triceps as well. Free-weight and machine triceps exercises tend to be isolation activities, such as extensions, kickbacks and pushdowns. If you strengthen your triceps with resistance bands, however, you’ll find some compound moves for better overall fitness, as well as isolation exercises for your triceps alone. Warm up with at least five minutes of aerobic exercise before you begin solving your triceps problems.

  1. Triceps Extension

    • The triceps extension is typically performed with free weights or a cable machine, but you can replicate the exercise with a resistance band. Hold a straight band in your right hand directly behind your lower back, with your palm facing behind you. This is the anchor point. Place your other hand at or near the top of the band so it’s taut when your hand is behind your neck, with your palm facing your body. From this starting position, extend your left arm upward. Flex your elbow until your arm is straight and your hand is above the left shoulder with your palm facing forward. Return slowly to the starting position. Perform 20 repetitions with each arm.

    Triceps Press

    • Work your abs and upper back along with your triceps by doing a triceps press. Sit on the floor with your legs together and extended in front of you. Bend your knees to raise them about six inches off the floor and then position the middle of a straight resistance band against the soles of your feet. Hold the ends of the band in both hands. Position your forearms close to your sides and point your elbows toward the floor as you sit up straight. This is the starting position. Simultaneously lean your torso forward and extend your arms behind you until they’re angled roughly 45 degrees to the floor. Return under control to the starting position. Do 20 reps.

    Resistance Band Pushups

    • The plain body-weight pushup works your triceps muscles -- along with your chest and shoulders -- but you can add some intensity by using a resistance band. Begin in your normal pushup position -- on your hands and knees, or on your hands and toes for greater intensity. The band should lie across your upper back with one end anchored under each hand. Proceed through the standard pushup motions, lowering your chest to the floor and then extending your arms as you rise to the starting position. You’ll press against the band’s resistance as you ascend.

    Triceps Kickbacks

    • The dumbbell triceps kickback is an isolation exercise, but a resistance band version also works your hamstrings and glutes, and offers a balance challenge. Step on the band with your right foot but leave more slack to your right than your left. Hold the band’s right end next to your right hip. Grasp the other end with your left hand and hold it about hip high. Keep your back and left leg straight and your left hand in place as you hinge on your hips, lowering your torso and lifting your left leg. Your head, torso and left leg should form a straight horizontal line, your left upper arm should be parallel with the floor and your left elbow bent at a right angle. This is the starting position. Extend your left forearm straight back until it’s parallel with the floor and then return slowly to the starting position. Do eight to 12 reps.