How to do a Loop Band Single Arm Tricep Extension

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Loop Band Single Arm Tricep Extension

Sets Logged
112,646
Popularity Rank
612th
Difficulty
Beginner
Triceps Strength
76 mSCORE 28th
Equipment Required

Target muscles worked

Primary Muscles
Triceps
Secondary Muscles
None

Instructions for Proper Form

Loop Band Single Arm Tricep Extension is an isolation exercise that targets your triceps. By targeting one side at a time, you prevent any compensation for strength discrepancies between sides. The use of a loop band allows for increasing tension as you progress through your range of motion.

  1. Stand with feet shoulder-width apart with toes pointed slightly outward.
  2. Place the band under the midfoot area of both feet.
  3. Grip the loop with one hand and as you brace your core, bring the loop overhead.
  4. Slowly the loop behind your head by bending the elbow, this will be the starting position.
  5. Exhale and straighten the arm by pushing the band toward the ceiling or sky.
  6. Inhale and slowly return the band to starting position.

Common Form Mistakes

  • Varying Tension with Bands

    Resistance increases as you stretch a band. Make sure you’re using a band that allows you to move through your full range of motion. The resistance may feel too light during parts of the movement.

Alternative Exercises to Loop Band Single Arm Tricep Extension

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  1. 1. Dumbbell Kickbacks

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    93.7 mSCORESWAPPED 1,124 TIMES

    Dumbbell 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.

  2. 2. Standing Dumbbell Tricep Extension

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    77.1 mSCORESWAPPED 1,113 TIMES

    Like 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.

  3. 3. Seated Tricep Press

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    97.4 mSCORESWAPPED 1,008 TIMES

    Seated 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.

  4. 4. Single Arm Dumbbell Tricep Extension

    Photo of Single Arm Dumbbell Tricep Extension being performed
    88.5 mSCORESWAPPED 972 TIMES

    This 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.

  5. 5. Bench Dip

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    93.8 mSCORESWAPPED 640 TIMES

    Bench 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.

  6. 6. Dumbbell Skullcrusher

    Photo of Dumbbell Skullcrusher being performed
    98.4 mSCORESWAPPED 611 TIMES

    Dumbbell 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.

  7. 7. Cobra Triceps Extension

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    78.5 mSCORESWAPPED 522 TIMES

    Cobra Triceps Extension is a variation on the standard Push Up. This is a compound, bodyweight exercise that primarily targets your triceps. This is a great exercise for anyone working towards performing push ups, especially if triceps are the weak link.

  8. 8. Mini Loop Band Tricep Press

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    16.5 mSCORESWAPPED 480 TIMES

    By 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.

  9. 9. Tricep Stretch

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    8 mSCORESWAPPED 342 TIMES

    Tricep 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.

  10. 10. Loop Band Standing Tricep Extension

    Photo of Loop Band Standing Tricep Extension being performed
    12.4 mSCORESWAPPED 331 TIMES

    Targeting the triceps, this standing exercise uses a loop band to add resistance to the extension movement. It's effective for isolating the triceps, promoting muscle tone, and strength without the need for heavy weights. The loop band's versatility also allows for adjustments in resistance, making it a suitable exercise for both beginners and advanced individuals.