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Band: Resisted Triceps Extension (Lying)
Beginner
Equipment
Triceps
Triceps
Equipment
Bands
Bands
Bench
Bench
Exercise Type
Strength
Mechanics
Isolation
Force Type
Push (Bilateral)
The Band-Resisted Lying Triceps Extension is a powerful isolation exercise that targets the triceps with progressive resistance. By using a band instead of weights, the tension increases as you extend your arms, providing maximum overload at full contraction.
This variation is joint-friendly, travel-friendly, and excellent for building stronger, more defined triceps with minimal equipment.
Key Benefits:
- Isolates and strengthens the triceps
- Accommodating resistance increases challenge through full extension
- Easier on the joints compared to barbell/dumbbell versions
- Great for home or travel workouts
- Builds lockout power and arm definition
- Anchor a resistance band underneath a flat bench or stable surface.
- Sit down, grab the band handles (or ends) with a pronated grip (palms down), then lie back on the bench.
- Start with the band pulled tight, arms extended above your chest.
- Slowly bend your elbows and let the band move backward over your head—feel the stretch in your triceps.
- Extend your arms by driving through your elbows and squeezing your triceps at the top.
- Avoid locking out completely—keep constant tension.
- Repeat for the desired number of reps.
- ⛔ Don’t fully lock the elbows if you want to maintain triceps tension and avoid joint strain.
- 💡 Feel elbow discomfort? Try dumbbells or partial reps.
- 🧠 Keep your shoulder blades down—don’t let them tip forward as you extend.
- 🧍 Brace your abs and avoid arching the lower back when the band moves overhead.
- 🌀 Move with control—don’t let the band snap your arms up or down.
💪 The band-resisted skullcrusher is a simple, effective way to hit your triceps hard and smart. Use it as a finisher, warm-up, or main movement to push your arm gains to the next level. 🚀
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