How to do a Handle Band Tricep Extension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Handle Band Tricep Extension
Workouts with Handle Band Tricep Extension
Instructions for Proper Form
Handle Band Tricep Extension is an isolation exercise that targets triceps. Similar to Cable Tricep Extensions, you have a lot of control over where our resistance is coming from, which can help you keep tension on your triceps throughout the movement. The use of a handle band also allows for increasing resistance as you progress through the movement, making this a great exercise for developing strength in the latter parts of your range of motion.
- Wrap a resistance band around a pull up bar or high fixed object and stand upright with your feet shoulder width apart directly underneath the anchor point.
- Grab ahold of the handles with an overhand grip at chest height and bend your elbows so they are next to your torso.
- Pull the handles down to your hips keeping your elbows next to your torso.
- Return the handles back to the starting position and repeat.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanSets & Reps Calculator
Average Handle Band Tricep Extension standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets9reps1 Set Max10reps
- intermediate4sets9reps11reps
- advanced4sets10reps12reps
Enter your stats to calculate your Sets & Reps
Alternative Exercises to Handle Band Tricep Extension
1. Seated Tricep Press
97.4 mSCORESWAPPED 2,013 TIMESSeated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.
2. Dumbbell Kickbacks
93.7 mSCORESWAPPED 1,922 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
3. Single Arm Dumbbell Tricep Extension
88.5 mSCORESWAPPED 1,843 TIMESThis exercise is a variation on the more standard Dumbbell Tricep Extension. Like other tricep extensions, this is an isolation movement that targets your triceps. By performing this exercise with a single arm, you add more instability to the movement, as well as prevent yourself from compensating for any strength discrepancies between sides.
4. Tricep Stretch
8 mSCORESWAPPED 1,810 TIMESTricep Stretch is a simple and effective stretch that primarily targets the triceps. By extending one arm overhead and using the opposite hand to pull the elbow behind the head, you can get a deep stretch in the tricep. This is a great addition to any workout routine to help improve flexibility and prevent injury.
- Beginner
- Triceps
5. Cable Tricep Pushdown
97.9 mSCORESWAPPED 1,778 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
- Beginner
- Triceps
- Rope Cable
6. Bench Dip
93.8 mSCORESWAPPED 1,634 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
- Beginner
- Triceps
- Flat Bench
7. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 1,375 TIMESThis is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
- Intermediate
- Triceps
- Rope Cable
8. Standing Dumbbell Tricep Extension
77.1 mSCORESWAPPED 1,302 TIMESLike other Dumbbell Tricep Extensions, this is an isolation movement that targets triceps. By performing this exercise while standing instead of seated, you add a small amount of instability to the movement. In addition, performing this exercise while standing can make this a more beneficial variation for developing functional strength in your triceps.
9. Mini Loop Band Tricep Press
16.5 mSCORESWAPPED 1,044 TIMESBy incorporating a mini loop band, this tricep press variation adds resistance throughout the movement, intensifying the muscle activation and increasing the challenge. It's a portable and effective way to target the triceps for strength and endurance improvements, suitable for at-home workouts or as a supplementary exercise in the gym.
- Beginner
- Triceps
- Mini Loop Bands
10. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 1,011 TIMESDumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.