Band Side Triceps Extension
What Band Side Triceps Extension really gives you is elbow strength that finishes presses, driven by accommodating band tension.
How to do Band Side Triceps Extension
- Stand with your feet shoulder-width apart and hold the band with both hands, palms facing down.
- Extend your arms straight out to the sides, keeping them parallel to the ground.
- Slowly bend your elbows and bring your hands towards your shoulders, keeping your upper arms still.
- Pause for a moment, then slowly extend your arms back out to the starting position.
- Repeat for the desired number of repetitions.
Band Side Triceps Extension Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Step further from the anchor to raise tension.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Move up a band thickness once the top feels light.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Resist the snap-back instead of letting it pull you.
Common Band Side Triceps Extension Mistakes
Letting the band snap you back to the start position
Fight the return for two full counts on every rep.
Cutting the stretch short at the bottom of the rep
Let the elbow bend fully so the long head actually gets loaded.
Easier and Harder Than Band Side Triceps Extension
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Band Side Triceps Extension — Frequently Asked Questions
How do you do the Band Side Triceps Extension?
Stand with your feet shoulder-width apart and hold the band with both hands, palms facing down. Extend your arms straight out to the sides, keeping them parallel to the ground. Slowly bend your elbows and bring your hands towards your shoulders, keeping your upper arms still. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band Side Triceps Extension work?
The Band Side Triceps Extension primarily targets the triceps. It is classified as a arms exercise and is performed with a resistance band.
How many sets and reps of the Band Side Triceps Extension should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Move up a band thickness once the top feels light. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band Side Triceps Extension good for beginners?
Yes. The Band Side Triceps Extension is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Band Side Triceps Extension?
Try the Cable One Arm Tricep Pushdown, Handstand or the Ez Barbell Seated Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
