Suspension Triceps Extension

Suspension Triceps Extension

The Suspension Triceps Extension is a highly effective exercise that targets the triceps, the muscles on the back of your upper arms. This exercise can be done using suspension straps, which allow for adjustable resistance and a full range of motion. By utilizing your bodyweight, the Suspension Triceps Extension helps to improve strength and muscle definition in your arms. When performing the Suspension Triceps Extension, you engage your triceps as the primary muscle group. These muscles are responsible for extending your elbow joint. Additionally, secondary muscles such as your core, shoulders, and chest are also activated to stabilize your body throughout the movement. This exercise is a great choice for individuals of all fitness levels as it can be easily modified to challenge you at your own pace. Whether you're a beginner or advanced athlete, adjusting the suspension straps' positioning or altering your body angle can increase or decrease the intensity of the exercise. Incorporating Suspension Triceps Extensions into your workout routine can help you build strong, sculpted arms and improve overall upper body strength. However, it's important to ensure proper form and technique to avoid strain or injury. Consider consulting with a fitness professional to learn the correct execution of this exercise and to determine if it aligns with your specific goals and abilities.


  • Start by grabbing the handles of the suspension trainer with an overhand grip.
  • Step back so that your body is leaning forward and your arms are fully extended.
  • Keep your feet hip-width apart and engage your core.
  • Bend your elbows to lower your body towards the anchor point, keeping your upper arms parallel to the ground.
  • Pause for a second at the bottom, then extend your elbows to return to the starting position.
  • Make sure to keep your body stable and avoid any swinging or excessive movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Make sure to engage your core and keep your body in a straight line throughout the exercise.
  • Focus on the movement of your arms, ensuring you maintain control and avoid swinging or jerking motions.
  • Start with a lighter resistance band or level of bodyweight, and gradually increase the intensity as your strength improves.
  • Experiment with different hand positions, such as palms facing up or down, to target different areas of the triceps muscles.
  • Don't forget to breathe! Inhale as you lower yourself and exhale as you push back up.
  • Incorporate this exercise into your triceps workout routine, performing it alongside other triceps exercises for a well-rounded workout.
  • Take breaks between sets if needed, but try to maintain a consistent pace throughout your workout for maximum results.
  • Listen to your body and adjust the range of motion and resistance according to your comfort and fitness level.
  • Pair this exercise with a balanced diet and adequate protein intake to support muscle growth and recovery.
  • Consider seeking guidance from a fitness professional to ensure proper form and technique for optimal results.


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