Summary: Resistance band tricep exercises are a great way to build strength and tone your arms from the comfort of your own home. Here are 5 different exercises you can do with resistance bands to target your triceps.

1. Overhead Tricep Extension

The overhead tricep extension is a classic exercise that works the long head of the triceps muscle. To perform this exercise, start by standing on your resistance band with your feet shoulder-width apart. Hold the handle of the band with both hands and raise your arms above your head. Keep your elbows close to your ears and slowly lower the band behind your head until your forearms are parallel to the ground. Pause for a moment, then raise the band back up to the starting position.

Make sure to keep your core engaged and your back straight throughout the exercise. This will help prevent any strain or injuries. You can make the exercise harder by using a thicker resistance band or increasing the number of reps and sets.

This exercise is great for targeting the long head of the triceps muscle, which is often neglected in traditional tricep exercises like push-ups and dips.

2. Tricep Kickbacks

Tricep kickbacks are another great exercise for isolating the triceps. To perform this exercise, start by standing on the middle of your resistance band with your feet shoulder-width apart. Hold the handles of the band with your palms facing each other and bend your knees slightly. Lean forward at the hips so that your torso is almost parallel to the ground, and extend your arms straight back behind you. Keep your elbows close to your sides throughout the movement.

Pause at the top of the movement, then slowly lower your arms back down to the starting position. Make sure to keep your back straight and your core engaged throughout the exercise.

This exercise is great for targeting the lateral head of the triceps muscle, which is responsible for the “horseshoe” shape many people strive for.

3. Tricep Pushdowns

Tricep pushdowns are a popular exercise in the gym, but can easily be done with a resistance band at home. To perform this exercise, secure your resistance band to a sturdy object like a door or a pole. Grip the handles of the band with an overhand grip and stand with your feet shoulder-width apart. Bring your elbows close to your sides and extend your arms down, pushing the handles of the band down towards the ground.

Slowly release the tension in the band and allow your arms to come back up to the starting position. Make sure to keep your core engaged and your back straight throughout the exercise.

This exercise is great for targeting the medial head of the triceps muscle, which is responsible for the overall size and mass of the muscle.

4. One-Arm Tricep Extensions

One-arm tricep extensions are a great exercise for targeting each arm individually. To perform this exercise, start by standing on your resistance band with your feet shoulder-width apart. Hold the handle of the band with one hand and lift your arm up so that your elbow is pointing towards the ceiling. Keep your elbow close to your head and extend your arm straight up in the air.

Pause at the top of the movement, then slowly lower your arm back down to the starting position. Repeat for the desired number of reps, then switch arms. Make sure to keep your core engaged and your back straight throughout the exercise.

This exercise is great for targeting the long head of the triceps muscle and can help correct any imbalances between your arms.

5. Reverse Grip Tricep Pushdowns

Reverse grip tricep pushdowns are a variation on the traditional tricep pushdown exercise that work the medial head of the triceps muscle in a different way. To perform this exercise, secure your resistance band to a sturdy object like a door or a pole. Grip the handles of the band with an underhand grip and stand with your feet shoulder-width apart. Bring your elbows close to your sides and extend your arms down, pushing the handles of the band down towards the ground.

Slowly release the tension in the band and allow your arms to come back up to the starting position. Make sure to keep your core engaged and your back straight throughout the exercise.

This exercise is great for targeting the medial head of the triceps muscle in a different way than traditional tricep pushdowns.

Conclusion:

Resistance band tricep exercises are a great way to build strength and tone your arms from the comfort of your own home. These 5 exercises target different areas of the triceps muscle and can be easily modified by using different bands or increasing the number of reps and sets. Incorporate these exercises into your workout routine for stronger, more defined triceps.