Intense 5-Minute Resistance Band Tricep Workout | Build Bigger Arms!

Mike Kenler
October 13, 2020

Intense 5-Minute Tricep Workout — Resistance Bands Only!

What is up Aliens! Today, we are going to complete an intense five-minute tricep workout at home. You can do this workout once as a tricep finisher or complete it multiple times for a killer tricep workout! 

TOTAL LENGTH: 5 minutes


EQUIPMENT NEEDED: A resistance band

Skill level

BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps, use a higher resistance and/or take fewer breaks.

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1. Overhead Tricep Extension

Assume a standing position on top of the resistance band to secure the point of resistance. The wider you stand on the band, the more tension you’ll create. Grab the handles with your palms facing forward and bring your elbows up to the side of your head.

Keep your elbows tucked in and contract your triceps to drive the handles upwards. Squeeze your triceps at the top and return to the starting position in a controlled fashion. Repeat!

2. Tricep Kickbacks

Grab the handles with your palms facing towards you. Step on the resistance band with one foot and step back with your other foot. Keeping your back straight, hinge at the waist so that your back is nearly parallel to the ground and keep your elbows tucked in to your sides.

Contact your triceps to straighten your arms and press the handles backwards. Squeeze your triceps at the top of each rep and slowly return to the starting position. Repeat!

3. Tricep Pushdown 

Attach the resistance band to an elevated hook or door frame. Grab the handles with your palms facing down. Hold your chest up high, bring your shoulder blades together, and bend slightly forward to initiate the exercise.

With your elbows tucked in tight to your sides, bring the handles down until your arms are fully extended. Pause at the bottom of the repetition and flex your triceps for maximum contraction. Make sure you maintain a neutral wrist position the entire time. Slowly return to the starting position and repeat!

4. Reverse Grip Tricep Pushdown

Keep the resistance band attached to an elevated object. Now, grab the handles with your palms facing up. This variation works the medial head of the triceps slightly more than the standard grip tricep pushdown.

Complete this variation with the same form as the traditional tricep pushdown!

5. Triangle Push-Ups

Wrap the resistance band around your back, over your triceps and in between your thumb and index fingers. Set up in the triangle push-up position with your back straight and your index fingers and thumbs touching to form a triangle.

Slowly lower towards the floor until your chest is just above the ground. Press upwards to the starting position and repeat!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies


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