Top 7 Resistance Band Tricep Exercises

When we think about toning our arms, we tend to focus on the biceps rather than the triceps. Yet these muscles at the back of the arms also need to be worked. They play a key role in preventing the sagging effect. A few targeted fitness exercises are all it takes to keep them looking firm and sculpted. Here is a dedicated tricep routine to do with a resistance band.

Which exercises should you do to strengthen your triceps?

Exercise n^o1: Rear pull

A great warm-up exercise to get your (arms) moving — the perfect way to prepare your triceps before the main workout.

• Sit on the floor cross-legged, back straight and core engaged.
• Slip each hand through the outer handles of the resistance band and position the band behind your head. Hold your arms in an “L-shape” — upper arms horizontal, forearms vertical, hands pointing upward.
• On the inhale, pull outward by spreading your hands apart.
• On the exhale, release the tension on the band.
• The closer together the handles, the greater the resistance.

Start with 2 to 3 sets of 10 pulls.

Exercise n^o2: Archer pose variation

This move is inspired by archery and is highly effective for upper body muscle tone (back, shoulders, arms) — with a small twist.

• Stand with your feet shoulder-width apart, back straight and core braced.
• Hold the resistance band with both hands and pass it behind your head.
• Extend your right arm out horizontally while your left arm is bent, elbow pointing outward at neck height. Turn your head to the right.
• On the inhale, create tension as if you were drawing a bow to release an arrow.
• On the exhale, release the tension.
• To increase the intensity, use closer-set handles.
• Complete 10 pulls, then switch sides (left arm extended).

Your triceps will be seriously challenged by this move — but you’ll feel wonderfully relaxed afterwards! Aim for 2 to 3 sets of 20 pulls.

Exercise n^o3: Upright row

A classic arm exercise that targets both your biceps and triceps. It also requires a braced position, making it a great full-body strengthening move.

• Start standing with your legs together. Place the resistance band under your feet so it stays in place. Hold one end in each hand.
• Then shift your hips and glutes back without arching your lower back. To do this, slightly bend your knees and lean your torso slightly forward.
• On the inhale, pull upward. Your arms bend and your elbows flare out to the sides.
• On the exhale, release.
• Repeat about ten times.

You should feel the burn in your triceps and shoulders! Complete 2 to 3 sets of 10 pulls.

Exercise n^o4: Lateral raise

A slight variation on the previous exercise, this one targets your triceps and your pectorals — for beautifully toned arms and a lifted chest!

• Start standing with one leg slightly forward, knee bent. The other leg is straight, positioned behind you. Your torso leans slightly forward, with no arch in the lower back.
• Place the resistance band under your front foot so it stays put during the exercise. Hold one end in each hand, arms extended out to either side of your body.
• On the inhale, pull the band by raising your arms away from your body. Keep your core engaged, back straight and arms fully extended throughout.
• On the exhale, slowly release the tension.
• Repeat about ten times.

This exercise engages the entire body for optimal muscle strengthening. Add 2 to 3 sets of 10 to your workout routine.

Exercise n^o5: Rowing

No need to invest in a rowing machine for this one… but the position is reminiscent of rowing on the water. Either way, it’s an excellent exercise for the triceps — and a great way to work towards a flat stomach !

• Sit on the floor, balanced on your sit bones. Lean back slightly, engaging your core. Keep your back straight, legs slightly bent and heels resting on the floor.
• Loop the resistance band under the arches of your feet, making sure it’s secure, and hold the handles.
• On the inhale, pull the band toward your chest. Your arms bend and your elbows drive back.
• On the exhale, slowly release the tension.
• Repeat about ten times.

Add 2 to 3 sets of 10 pulls to your session.

Exercise n^o6: Two-handed pull

This exercise requires a fixed anchor point for the band. You should easily find one — a stair rail, a door handle, a post, a tree… A classic pulling move for a toned upper body!

• Start standing with your feet shoulder-width apart, back straight.
• Attach your resistance band to the anchor at shoulder height. Then hold it with both hands.
• On the inhale, pull the band toward your chest. Your arms are bent and raised to horizontal at shoulder height, elbows pointing outward, chest open.
• On the exhale, slowly release the tension.
• Repeat about ten times.

You’ll feel your entire upper body working — which is exactly the point! Feel free to repeat the exercise for 2 to 3 sets, depending on your fitness level.

Exercise n^o7: Single-arm pull

A variation on the previous exercise, designed to work each tricep individually for greater intensity.

• Start standing with your knees slightly bent, glutes and hips shifted back, without arching your back.
• Anchor the resistance band so that the attachment point is at chest height.
• Place your right hand on the anchor for support, and grip the band with your left hand.
• On the inhale, pull the band toward your chest. Your body should stay still, your hand remains steady at chest height, and your elbow points back.
• On the exhale, slowly release.
• Repeat 10 times, then switch arms (left hand on the anchor, right hand pulling).

Add 2 to 3 sets of 20 pulls to finish your tricep routine on a high note!