How to do a Loop Band Single Arm Tricep Extension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Single Arm Tricep Extension
Target muscles worked
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.
- Stand with feet shoulder-width apart with toes pointed slightly outward.
- Place the band under the midfoot area of both feet.
- Grip the loop with one hand and as you brace your core, bring the loop overhead.
- Slowly the loop behind your head by bending the elbow, this will be the starting position.
- Exhale and straighten the arm by pushing the band toward the ceiling or sky.
- 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.
Alternatives & Variations to Loop Band Single Arm Tricep Extension
1. Dumbbell Kickbacks
93.7 mSCORESWAPPED 889 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.
2. Standing Dumbbell Tricep Extension
77.1 mSCORESWAPPED 826 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.
3. Single Arm Dumbbell Tricep Extension
88.5 mSCORESWAPPED 819 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. Bench Dip
93.8 mSCORESWAPPED 797 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.
5. Seated Tricep Press
97.4 mSCORESWAPPED 727 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.
6. Cobra Triceps Extension
78.5 mSCORESWAPPED 489 TIMESCobra 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.
7. Tricep Stretch
8 mSCORESWAPPED 429 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.
8. Mini Loop Band Tricep Press
16.5 mSCORESWAPPED 380 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.
9. Loop Band Standing Tricep Extension
12.4 mSCORESWAPPED 373 TIMESTargeting 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.
10. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 322 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.