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Band side triceps extension

Band side triceps extension

The Band Side Triceps Extension is a fantastic exercise that targets and tones the triceps muscles, the large muscles located at the back of the upper arms. This exercise is done using a resistance band, making it suitable for both home and gym workouts. The band provides constant tension throughout the movement, effectively engaging the triceps muscles and promoting strength gains. To perform the Band Side Triceps Extension, you will need a resistance band and a sturdy anchor point. Start by grasping the resistance band with one hand and stepping away from the anchor point to create tension. Stand with your feet shoulder-width apart and maintain a slight bend in your knees. Next, keep your core engaged, spine neutral, and your shoulder blades pulled down and back. Extend your arm out to the side, parallel to the floor, while keeping the upper arm stationary. From here, exhale and extend your forearm backward, ensuring that your elbow stays close to your side. Focus on squeezing your triceps at the top of the movement and maintaining control throughout. Slowly return to the starting position in a controlled manner, inhaling as you do so. Repeat the exercise for the desired number of repetitions and switch arms to ensure balanced muscle development. The Band Side Triceps Extension is an excellent isolation exercise to sculpt and define the triceps muscles. It not only helps you achieve toned arms but also contributes to overall upper body strength. Incorporate this exercise into your routine and experience the benefits of strong and well-defined triceps. Remember to start with a weight/resistance that allows you to perform the exercise with proper form and gradually increase the intensity as you progress.


  • Stand with your feet shoulder-width apart, holding a resistance band in one hand.
  • Raise your arm overhead, keeping it close to your head with your palm facing forward.
  • Bend your elbow and slowly lower your hand towards the opposite shoulder, while keeping your upper arm stationary.
  • Pause at the bottom of the movement and then extend your arm back to the starting position.
  • Perform the desired number of repetitions and then switch to the other arm.

Tips & Tricks

  • Start with a lighter resistance band and gradually increase the tension to challenge your triceps.
  • Maintain proper form and control throughout the movement to fully engage the triceps muscles.
  • Keep your core engaged and your spine neutral throughout the exercise.
  • Perform a full range of motion by fully extending your arm while keeping tension on the band.
  • Focus on squeezing your triceps at the peak of the movement to maximize muscle activation.
  • Incorporate this exercise into your triceps workout routine for variety and to target the triceps from a different angle.
  • Pair this exercise with other triceps exercises for a complete triceps workout.
  • Start with a warm-up to increase blood flow to the muscles and prevent injury.
  • Listen to your body and rest if you experience any pain or discomfort during the exercise.
  • Maintain a proper nutrition plan to support muscle growth and recovery.


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