Loop Band Single Arm Tricep Extension
The Loop Band Single Arm Tricep Extension is a unilateral isolation exercise designed to strengthen and tone the back of the arm using a mini resistance band. By working one arm at a time, it helps identify and correct muscle imbalances while effectively targeting the triceps brachii.
Since band resistance varies throughout the movement, Iridium relies on your RPE rating rather than specific weight numbers to gauge intensity and track progressive overload. The system tallies this volume against your triceps' weekly landmarks, checking your 7-day workout history to ensure you remain within your Maximum Recoverable Volume.
Form Cues
- Pin your elbow firmly against your side
- Fully extend the arm to lock out the elbow
- Squeeze the tricep hard at the bottom
- Control the band slowly on the way up
- Keep your wrist neutral throughout the set
- Don't let your elbow drift away from your body
- Don't use momentum to swing the band down
- Don't shrug your shoulders up towards your ears
- Don't allow your wrist to curl or extend excessively
Common Mistakes
- Moving the upper arm during the rep
- Returning to the start position too quickly
- Using a band that is too heavy for full range of motion
- Flaring the elbow out to the side
- Shortening the rep and not locking out
Muscles Worked
This exercise primarily isolates the lateral and medial heads of the triceps brachii, which are essential for arm extension and definition. The movement also engages the forearms and grip stabilizers as secondary muscles to maintain control of the elastic resistance.
Primary
Secondary
Get Personalized Coaching for Loop Band Single Arm 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.