Handle Band Tricep Extension
The Handle Band Tricep Extension is an effective isolation exercise that targets the back of your arms using resistance bands anchored overhead. This movement strengthens the triceps while placing minimal stress on the elbow joints, making it ideal for muscle definition and injury prevention.
Because resistance band tension changes based on stretch length and brand, the AI analyzes your RPE and repetition consistency to ensure you are achieving the correct stimulus rather than just counting reps. If your daily biometrics (like HRV or sleep quality) indicate high fatigue, the app can adjust your volume to prevent strain on the elbow tendons, which are susceptible to overuse when recovery is compromised.
Form Cues
- Pin your elbows tightly to your ribcage
- Squeeze your triceps hard at the bottom of the press
- Control the band slowly as your hands return up
- Keep your chest up and core braced
- Fully extend your arms until straight
- Don't let your elbows flare out to the sides
- Don't use body momentum to swing the band down
- Don't hunch your shoulders up towards your ears
- Don't let the band snap your arms back up quickly
- Don't arch your lower back
Common Mistakes
- Flaring elbows outward
- Using momentum or swinging
- Shortening the range of motion
- Standing too close (slack in band)
- Rounding the shoulders forward
Muscles Worked
This exercise primarily isolates the triceps brachii, specifically targeting the lateral and medial heads which provide the 'horseshoe' look to the back of the arm. It also engages the forearms for grip stability and recruits the core muscles to maintain a neutral standing posture against the pull of the band.
Primary
Secondary
Get Personalized Coaching for Handle Band Tricep Extension
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.