Kysero
Try for free

Triceps · Beginner

Mini Band Triceps Extension

Elbow-extension drill targeting the triceps with controlled upper-arm position.

View instructionsAll exercises
Back to all exercises
Mini Band Triceps Extension demonstration

Exercise overview

Training details

TricepsShouldersCore

Equipment

Resistance Band

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor or hold the mini band so one arm begins overhead with the elbow bent and the hand behind the head.
  2. 02Brace the trunk, keep the ribs down, and point the working elbow mostly forward.
  3. 03Straighten the elbow against the band until the arm reaches full extension overhead.
  4. 04Pause briefly without allowing the upper arm to drift or the shoulder to shrug.
  5. 05Bend the elbow slowly to return to the starting position, then complete both sides if performed unilaterally.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBanded Triceps PushdownRelated variationCable Triceps Pushdown

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-UpComparable substituteLying Barbell Triceps Extension

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder