Strength · Resistance band · Beginner · ~2 min

Band triceps extension

Elbow-extensor strength, used in the fast elbow extension of smashes and clears.

▶ Ultimate At-Home Triceps Workout with Resistance Bands | Door Anchor Set-Up Tutorial — ChancyFit (YouTube)

More videos: Triceps- resistance bands mid door anchored both arm tricep kickback (Fit2Go Personal Training) · Build Big Triceps with Bands (NO WEIGHTS!) (ATHLEAN-X™)

Starting position

Face a high anchor, hands holding the band at chest height, elbows at sides.

How to do it

1. Keep elbows still and push hands down until arms are straight.
2. Pause.
3. Let hands return slowly to chest height.

Technique cues

• Elbows pinned
• Wrists straight

Common mistakes

• Elbows moving forward and back
• Leaning over the band

Easier

Lighter band.

Harder

Single arm.

Safety

• Inspect the band before every use and replace it if you see nicks, tears, thinning, stickiness or brittle patches. Never anchor to furniture, handles or anything that can move. Keep the band away from your face and do not stretch it beyond the manufacturer's limit.
• Anchor only to a purpose-made door anchor placed on the hinge side of a closed, locked door that opens away from you (your pull pushes it shut), or to a fixed rack or post designed to bear load.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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