Explode Arm Girth with the Banded Tricep Extension

The banded tricep extension keeps the tension constant throughout each degree of the movement. 

Do you want well-defined triceps that make a statement under your shirt? Look no further than the banded tricep extension. This isolation exercise specifically targets and strengthens your arms, bringing you closer to your goal of muscular triceps that command attention. The banded tricep extension offers unique benefits compared to other triceps exercises like the dumbbell skull crusher. In this article, we’re providing step-by-step instructions and valuable tips for the banded tricep extension. We also offer various other exercises to help you build stronger triceps.

Technique & Muscles Worked

The triceps comprise two-thirds of your arm, making training a vital muscle group to achieve well-built arms. Strengthening the triceps enhances shoulder health and increases performance on pushing movements like bench presses and shoulder presses. 

Banded tricep extensions target and build your tricep muscles by moving your elbows with your arms in an overhead position (1). Using resistance bands to extend your arms offers unique benefits compared to other alternative triceps extensions such as the EZ bar, dumbbell, and cable extensions. 

To do the banded tricep extension, you need resistance bands. You can use two bands, one for each hand and leg, or use just one band for both arms. You can do resistance band tricep extensions overhead or opt for the pressdown variation. Below is a step-by-step guide to doing the banded tricep extension overhead. 

1. Assume a stance with your legs at shoulder-width distance apart and loop the resistance band under the heels of both feet. 
2. Next, pick up the resistance band by passing it behind you.
3. Using a palm-facing-up grip, take the band to a position where your elbows are 90 degrees. Your arms should be shoulder-width apart, with the resistance band behind your head. This is your starting position.
4. Flexing your triceps, extend your arms together straight over your head. Stop just before your elbows lock out.
5. Slowly lower the resistance band behind your head by bending your elbows to return to the starting position and complete the rep. Remember to stop when your elbows hit the 90-degree angle.
6. Repeat for as many reps as you desire.

Benefits

The banded tricep extension is a great arm sculpting exercise, and there are many reasons why you should include it in your routine. Below are some of them.

Build Sleeve-Ripping Arms

The banded tricep extension grows your tricep brachii muscles. Since they occupy over two-thirds of your arm, the size increase in your arms would be massive. This exercise also defines your arms by focusing on the long head of your triceps.

Improved Mobility & Stability

Banded tricep extensions use your shoulder and elbow joints for movement. This reinforces the mechanics of movement in those joints and helps with stability and mobility in your shoulders and elbows.

Constant Tension

Using a resistance band for tricep extensions uniquely creates tension for the exercise. It’s continuous and dynamic throughout each rep, especially when you don’t lock out your elbows. This ensures that your muscles stay under tension longer, increasing muscle growth (2).

Super Adaptive

Resistance bands offer multiple ways to strengthen and train your triceps during this exercise. It’s also super adaptive, depending on your lifting level. More experienced trainers can pull the band tighter or add another band to increase the intensity.

Wrist-friendly

Weak or sore wrists can prevent you from doing tricep extensions with dumbbells or barbells. With the resistance band, you can train effectively without your wrists bearing the extra weight. This is great for rehab from injuries or limited wrist mobility. 

Banded Tricep Extension Guide Alternatives

The banded tricep extension is a great isolation exercise for your arms. However, research shows that varying exercises help to prevent training monotony, which could lead to a plateau and stagnation (3). So here are other effective exercises that you can use to build your triceps alongside banded tricep extensions.

Bench Dip

Bench dips are a bodyweight exercise that primarily targets your triceps. However, bench dips also work on your delts, pecs, and core. The bench dip is a great way to increase your muscle tone, but you must be careful to avoid shoulder injuries.

Dumbbell Skull Crusher

Besides the bench dip, the dumbbell skull crusher is another great exercise for building strength in your triceps. This exercise, however, also works on the stabilizing muscles of your shoulders. To do it, you need two dumbbells and a bench.

JM Press

JM Press is a great way to target and build your triceps. It also works on your shoulders and chest using a barbell. This exercise mixes a skull crusher and a press, placing great tension on your arms. 

Kettlebell Tricep Kickback

The kettlebell tricep kickback creates a unique tension in your arms that is very effective for building your triceps. It specifically focuses on the medial and lateral heads, with the most activation happening in the contracted position of the movement. Hold kettlebells in each arm and do multiple sets of high reps to get the best results. 

FAQs

How do you do banded tricep extensions?

To do banded tricep extensions, you only need a resistance band. You can then stand upright and loop it through the heels of both feet or one foot to start the tricep extension exercise. For a step-by-step guide, check the exercise guide above.

Which tricep extension is better?

All tricep extension variations have their advantages and build your triceps effectively. However, the banded tricep extension places constant tension on your muscles throughout the rep. This improves your arm muscles because they spend more extended time under load. 

Do tricep extensions make your arms bigger?

Yes, tricep extensions make your arms bigger. This is because they build the triceps, which comprise two-thirds of your arms. Increasing the size of your triceps leads to an increase in the overall size of your arms.

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References

1. Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240–1250. https://doi.org/10.1080/17461391.2022.2100279 
2. Mang, Z. A., Ducharme, J. B., Mermier, C., Kravitz, L., de Castro Magalhaes, F., & Amorim, F. (2022). Aerobic Adaptations to Resistance Training: The Role of Time under Tension. International journal of sports medicine, 43(10), 829–839. https://doi.org/10.1055/a-1664-8701 
3. Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897