Upper Arms Exercise · Band

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Band Side Triceps Extension

Category

Upper Arms

Equipment

Band

Target

Triceps

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The band side triceps extension isolates the triceps from a side angle, which changes the joint angle slightly compared to a standard overhead or pushdown extension. It's a useful variation for hitting the muscle from a different direction once standard triceps work has been programmed for a while. Keep the elbow pinned in place and avoid letting it drift as the band resists.

How to Do the Band Side Triceps Extension

1. Stand with your feet shoulder-width apart, gripping the band with both hands, palms facing down.
2. Extend your arms straight out to your sides, level with the floor.
3. Slowly bend your elbows, bringing your hands toward your shoulders while keeping your upper arms still.
4. Pause briefly, then slowly straighten your arms back to the starting position.
5. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Muscles Worked

The Band Side Triceps Extension primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps Barbell Lying Back Of The Head Tricep Extension Barbell · Triceps

Equipment Alternatives

Don't have band? These target the same triceps with different equipment.

Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Barbell Close-Grip Bench Press Barbell · Triceps

FAQ

What muscles does the Band Side Triceps Extension work?

The Band Side Triceps Extension primarily targets the triceps, with the shoulders as the main supporting muscle group.

What equipment do I need for the Band Side Triceps Extension?

The Band Side Triceps Extension is done with a band.

What's a good alternative to the Band Side Triceps Extension?

If you don't have access to a band, the Bench Dip (knees Bent) targets the same triceps using body weight instead.