Exercise guide
Resistance Band Standing Single Arm Triceps Stretch
- Beginner
- Isolation
- Timed hold
- Shoulders
- Upper arms
- Waist
This unilateral isolation exercise targets the long head of the triceps by placing the muscle in a stretched position. Using a resistance band provides constant tension throughout the range of motion, improving muscle endurance and definition.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Anchor a resistance band to the bottom of a power rack or step on one end of the band with your heel.
- Grasp the other end of the band with one hand and bring your arm up so your elbow points toward the ceiling.
- Position your hand behind your head with the palm facing inward and stand with a staggered or shoulder-width stance for stability.
- Engage your core and maintain a tall, upright posture.
How to do it
- Exhale and extend your arm straight up toward the ceiling by contracting the triceps, keeping your upper arm completely still.
- Pause for a second at the top of the movement to maximize the peak contraction.
- Inhale and slowly lower the band back to the starting position behind your head, feeling a deep stretch in the triceps.
- Perform the desired number of repetitions on one arm before switching to the other side.
Form checklist
- Keep your elbow tucked close to your ear and prevent it from flaring outward.
- Ensure only your forearm moves; the upper arm should remain vertical and stationary.
- Avoid arching your lower back by keeping your glutes and core tight.
- Maintain a controlled tempo, especially during the lowering phase.
Pro tips
- Focus on the mind-muscle connection by visualizing the triceps muscle lengthening and shortening with every rep.
- Use your non-working hand to lightly hold the working elbow in place if you struggle with stability.
Make it harder
- Step further away from the anchor point or choke up on the band to increase the starting tension.
- Slow down the eccentric (lowering) phase to 3-4 seconds to increase time under tension.
Frequently asked
- What muscles does the resistance band standing single arm triceps stretch work?
- The resistance band standing single arm triceps stretch primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the resistance band standing single arm triceps stretch?
- The resistance band standing single arm triceps stretch uses resistance band.
- Is the resistance band standing single arm triceps stretch good for beginners?
- Yes. The resistance band standing single arm triceps stretch is a beginner-friendly movement and a strong foundation to build on.