Have you ever wished for an at-home exercise routine that doesn't take up too much space or time?
Do you want to tone those arms without the need for bulky equipment?
If so, we're about to uncover some of the best triceps resistance band exercises.
So, who's ready to flex their triceps game?
Best Triceps Exercises With Bands
Here are the best triceps band exercises you can do at home:
1. Triceps Dips with Band Assistance
This exercise helps make the triceps stronger. The band helps a bit, making it easier for starters.
It's like a teamwork thing between your arms and the band, making your triceps work hard.
How to do it?
- Anchor the band securely above you.
- Loop the band around the parallel bars or dip station.
- Grip the bars with your hands shoulder-width apart.
- Place your knees or feet into the loop of the band to provide assistance.
- Lower your body by bending your elbows until they are at a 90-degree angle.
- Push through your palms to extend your arms and return to the starting position.
2. Band Triceps Push-ups
Doing push-ups with a band makes the triceps and chest muscles stronger.
The band adds a little challenge, making the muscles work harder.
How to do it?
- Position the band around your back, just below shoulder level.
- Assume a plank position with your hands slightly wider than shoulder-width apart.
- Loop the band around your hands or anchor it to the ground.
- Lower your chest towards the ground, keeping your body in a straight line.
- Push through your palms to return to the starting position.
3. Triceps Pushdowns with Resistance Band
This triceps band exercise is like a magic trick for triceps.
Pulling the band down works the back of your arms, making them tough and strong .
How to do it?
- Attach the band to a high anchor point.
- Hold the band with an overhand grip, hands shoulder-width apart.
- Keep your elbows close to your sides.
- Extend your elbows, pushing the band downward until your arms are straight.
- Control the band as you allow it to return to the starting position.
4. Triceps Kickbacks with Resistance Band
Imagine saying bye-bye to flabby triceps. That's what this triceps workout with resistance band does.
It's like making your arm muscles go to the gym and get stronger.
How to do it?
- Stand with one foot on the center of the band.
- Hold the band with one hand, keeping your elbow close to your side.
- Extend your arm straight back, squeezing your triceps.
- Return your forearm to the starting position and repeat.
5. Arm Triceps Extension with Band
This one's like reaching for the stars, but for your triceps.
Lifting the band overhead gives your arms a good stretch and makes them powerful.
How to do it?
- Anchor the band at a low point.
- Hold the band with one hand and stand facing away from the anchor.
- Extend your arm overhead, keeping your elbow close to your head.
- Return to the starting position with control.
6. Banded Tricep Pull-Aparts
Pulling the band apart is one of the best at-home triceps band exercises for beginners.
It helps to build strength in the back of your arms. It's like a friendly tug-of-war between your hands and the band, making your triceps win.
How to do it?
- Hold the band with both hands in front of you, arms extended.
- Keep a slight bend in your elbows.
- Pull the band apart by moving your hands outward, engaging your triceps.
- Bring your hands back together and repeat.
7. Banded Close-Grip Pushups
By doing banded close-grip pushups, you focus more on the triceps because of the narrower hand placement.
It’s a great band triceps workout at home to add challenge without needing extra weights.
How to do it?
- Wrap a resistance band around your back, holding each end.
- Hands on the floor, close together, body straight.
- Bend elbows, lower your chest, keeping elbows close.
- Press up to the starting position, using band resistance.
- Perform your reps, keeping core tight.
8. Band-Assisted Dips
Band-assisted dips is another resistance band triceps exercise that also targets your triceps by using your own body weight.
The band reduces some of the difficulty, allowing you to focus on getting the right form and going deeper in the movement. This helps activate the triceps fully while still supporting your body.
How to do it?
- Secure the band between dip bars.
- Step up, placing knees or feet in the band loop.
- Hold the bars and lift yourself up.
- Bend elbows, lower your body until arms are parallel.
- Press up to return to starting position.
- Complete your reps with control.
Final Verdict
Who would have thought that a simple resistance band could be the key to achieving those dreamy triceps?
So, the next time you're contemplating a trip to the gym or wondering how to enhance your home workout routine, reach for that resistance band and get ready to feel the burn.
By the way, which of these triceps band workouts stood out for you?
