This resistance band triceps workout will build both muscle and strength in your upper arms…

Ready to test your triceps with a resistance band workout? All you need is a pair of the best resistance bands and you’re good to go. Well-developed triceps don’t just look good: they are essential for building upper-body strength, improving range of motion between the arms, shoulders and elbows, and balancing out those biceps you’ve been prioritising for years.

With that in mind, Kollins Ezekh – PT, life coach and founder of Built By God – created the following resistance band triceps workout to increase strength, stability, range of motion and flexibility.

How to do the resistance band triceps workout

  • Do each exercise back-to-back, with minimal rest between moves.
  • Once you’ve completed one round of this resistance band triceps workout, rest for no more than 90 seconds, then go again for a minimum of 2 more rounds.

Resistance band triceps workout: the exercises

1a. Press-up
1b. Standing close-grip press
1c. Triceps dip
1d. Skull crusher
1e. Triceps pull-down
1f. Overhead triceps extension
1g. Triceps kick-back
1h. Single-arm overhead extension

Keep reading for full exercise instructions, or click on an exercise above to jump straight to that section.

Need some resistance bands? We recommend trying the TRX Bandit Resistance Band Kit. On test, we found this versatile kit helped us get a tough, muscle-building workout. We also like how the handles can be oriented for a neutral grip for hammer curls or you can supinate for a bicep curl just by twisting your wrist.


Buy now

Kollins Ezekh demonstrates Resistance Band Press-Up

1a. Resistance band press-up

Reps: 12
Rest: Straight into 1b

  • Start in a plank position, placing hands slightly wider than shoulder-width apart, with the resistance band behind your back and around your palms.
  • Bend your elbows and lower your chest towards the floor.
  • Pause just above the floor and press back up to the start position.
man demonstrated Resistance Band Standing Close-Grip Press
man demonstrated Resistance Band Triceps Dip

1b. Resistance band standing close-grip press

Reps: 12
Rest: Straight into 1c

  • Stand feet shoulder-width apart with the band behind your back at chest height.
  • Hold each end of the band in your hands and extend your arms straight out, pressing the band in front of you.
  • Return to the start position.

1c. Resistance band triceps dip

Reps: 12
Rest: Straight into 1d

  • Place hands behind you on the floor, with band extending over your hips and and the band’s ends anchored in each hand.
  • Keep your shoulders back and chest open, while extending your legs.
  • Initiate the movement by bending your elbows.
  • Lower your body to the floor, pause, and slowly raise your body back up until your arms are straight.
man demonstrated Resistance Band Skull Crusher

1d. Resistance band skull crusher

Reps: 12
Rest: Straight into 1e

  • Lie flat on the floor with your feet flat on ground, and secure one end of the band under your heels, up the side of your body and behind your shoulder blades.
  • Holding the other end of the band, raise your arms straight above your shoulders.
  • Slowly lower both arms back towards your head and lift your arms back to the start position.
man demonstrates Pull-Down

1e. Resistance band triceps pull-down

Reps: 12
Rest: Straight into 1f

  • Anchor one end of your band to a door or pull-up bar, while standing with your feet shoulder-width apart.
  • Slightly leaning forward, hold the other end of the band and extend your arms straight down, returning to the start position.
man demonstrates Overhead Extension

1f. Resistance band overhead triceps extension

Reps: 12
Rest: Straight into 1g

  • Anchor one end of your band to a door or pull-up bar and stand with your feet in a staggered stance.
  • Hold the other end of the band above your head, keeping your core tight and back flat.
  • Slowly extend your arms and the band straight in front of your head.
man demonstrates Kickback

1g. Resistance band triceps kickback

Reps: 12
Rest: Straight into 1h

  • Hold the band behind your back, with your heels anchoring one side of the band to the ground.
  • Bring your elbows up so upper arms are parallel to the floor.
  • Fully extend your arms with the other end of the band straight out behind your back and return to the start position.
man demonstrates Resistance Band Single-Arm Overhead Extension


1h. Resistance band single-arm overhead extension

Reps: 12
Rest: 90 secs
Sets: Repeat the circuit 2-3 more times

  • Grab the band by both ends behind your back.
  • Extend the top arm up behind your head, while the other hand holds the opposite end of the band securely at your lower back.
  • Complete one side before switching.