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 are often overlooked, even though this area is a common concern (see our article on the sagging effect under the arms). A few targeted fitness exercises are a great way to give this area some attention. Here is a dedicated tricep routine to do with a resistance band: seven moves, from the most accessible to the most demanding, each with the starting position, the movement and the number of sets to follow.

Why work your triceps with a resistance band?

The triceps run along the back of the upper arm. Working them regularly is a way to train this part of the upper body. A resistance band has a simple advantage: you can adjust the resistance by moving the handles closer together or further apart, and it is easy to take anywhere. That means you can train your triceps at home, without heavy weights, by linking several complementary moves together. This routine alternates warm-up exercises, pulls and single-arm variations to work the triceps from different angles.

Which exercises should you do to strengthen your triceps?

Resistance band tricep exercises: the basic principle

Every exercise in this routine uses the same idea: position the band so that it creates resistance, then pull against it. The movement changes from one exercise to the next. In the rear pull (exercise no. 1), you spread your hands apart with the band behind your head. In the upright row (exercise no. 3), you pull upwards with your elbows flaring out to the sides. In the two-handed pull (exercise no. 6), you draw the band towards your chest. If you are a woman just starting out, begin with the handles set further apart, then gradually bring them closer together to increase the resistance.

Exercise 1: 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 2: Archer pose variation

This move is inspired by archery and works the upper body (back, shoulders, arms), with a small twist. For more ideas, see our tips on upper body muscle tone.

• 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. Aim for 2 to 3 sets of 20 pulls.

Exercise 3: 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 4: Lateral raise

A slight variation on the previous exercise, this one works your triceps and your pectorals.

• 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 whole body for well-rounded muscle strengthening. Add 2 to 3 sets of 10 to your workout routine.

Exercise 5: 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 it also gets your core working (see our flat stomach programme for more core ideas).

• 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 6: 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 the 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 7: 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!

Frequently asked questions

Can I work my triceps with a resistance band at home?

Yes. This routine is designed to be done at home, without heavy weights: all you need is the band. Some moves, such as the two-handed and single-arm pulls, also require a fixed anchor point for the band, such as a stair rail, a door handle or a post.

How should beginners train their triceps with a resistance band?

Start with exercise no. 1, the rear pull, which acts as a warm-up. Do 2 to 3 sets of 10 pulls with the handles set further apart. Once the movement feels comfortable, bring the handles closer together or add another exercise from the routine, such as the upright row or the lateral raise.

Which resistance band should I choose for my triceps?

The most important thing is being able to adjust the resistance: the closer together the handles, the greater the resistance. So choose a band that lets you adjust this distance easily, and start with moderate tension.

How many sets and reps should I do?

For each exercise, the routine suggests 2 to 3 sets of 10 to 20 pulls, depending on the move. These are starting guidelines and can be adapted to your level. If you feel any pain, stop and ask a doctor or another medical professional for advice.

Related articles

• Top 6 resistance band shoulder exercises
• Top 6 Best Resistance Band Exercises for Biceps

Useful categories: Fitness.

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