Exercise guide
Resistance Band Incline Triceps Extension
- Beginner
- Isolation
- Rep-based
- Back
- Chest
- Upper arms
This exercise targets the long head of the triceps by placing the arms in an overhead position on an incline, providing a deep stretch and constant tension from the resistance band.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Secure a resistance band to a low anchor point behind an incline bench set to a 30-45 degree angle.
- Sit on the bench with your back firmly against the pad, facing away from the anchor point.
- Grasp the band handles or ends with a neutral grip and bring your hands behind your head, elbows bent and pointing forward.
How to do it
- Exhale as you extend your arms upward and forward, fully straightening your elbows while keeping your upper arms stationary.
- Squeeze your triceps forcefully at the top of the movement for a one-second pause.
- Inhale as you slowly lower the band back to the starting position behind your head, maintaining a controlled 2-second eccentric phase.
- Keep your upper arms fixed in place throughout the entire set to ensure isolation.
Form checklist
- Keep your elbows tucked in and pointing forward; do not let them flare out to the sides.
- Maintain a flat back against the bench to prevent lower back arching.
- Ensure the movement occurs only at the elbow joint; the shoulders should remain still.
- Keep your wrists neutral and firm to avoid strain.
Pro tips
- Focus on the deep stretch at the bottom of the rep to maximize recruitment of the triceps' long head.
- As the band's tension increases toward the top, focus on a hard peak contraction to fully engage the muscle fibers.
Make it harder
- Increase the distance between the bench and the anchor point to create higher baseline tension.
- Perform the exercise unilaterally (one arm at a time) to increase core stability requirements and fix muscle imbalances.
Frequently asked
- What muscles does the resistance band incline triceps extension work?
- The resistance band incline triceps extension primarily targets the triceps, and also works the deltoids as secondary muscles.
- What equipment do you need for the resistance band incline triceps extension?
- The resistance band incline triceps extension uses resistance band.
- Is the resistance band incline triceps extension good for beginners?
- Yes. The resistance band incline triceps extension is a beginner-friendly movement and a strong foundation to build on.