Banded Standing Tricep Extensions

Banded standing tricep extensions are an excellent exercise to activate and strengthen your triceps. The resistance band provides constant tension, increasing intensity and helping to improve muscle tone. The exercise can be done at home or in the gym, and is easy to adapt to your training level.

Proper form and technique

Here's how to perform banded standing tricep extensions step by step:

  1. Stand with your feet shoulder-width apart and place the center of the resistance band under your feet.
  2. Hold the band with both hands behind your head, elbows bent and pointing upwards.
  3. As you exhale, extend your arms upward until your elbows are fully straightened, keeping your elbows close to your head.
  4. Slowly lower your arms back to the starting position with control.
  5. Repeat for the desired number of repetitions.

Common mistakes

Avoid these mistakes to get the most out of your banded tricep extensions:

  • Overextending the back: Engage your core to prevent your back from arching during the exercise.
  • Incorrect elbow position: Make sure your elbows remain close to your head to maximize triceps activation.
  • Moving too fast: Perform the exercise slowly and controlled to achieve better muscle activation.

Modifications and variations

To adapt banded tricep extensions to your level, you can try these variations:

  • Easier version: Use a lighter resistance band or perform the exercise seated for extra stability.
  • Harder version: Use a thicker band or perform the exercise one arm at a time for a greater challenge.

Repetitions and sets

Start with 3 sets of 12-15 repetitions. As you get stronger, you can increase the resistance by using a thicker band or adding more repetitions.

Breathing tips

Inhale as you bend your elbows, and exhale as you extend your arms upward. This will help you maintain control and stability throughout the movement.

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