Build tricep muscle using just 10 resistance band moves

This workout doesn't rely on weights for building muscle, it instead uses a resistance band to help grow your triceps

Man doing a resistance band row
(Image credit: Getty)

Lifting weights and using strength-building machines in the gym isn't the only way to develop upper body muscle. In fact, working with resistance bands can replicate most machine and weight-based exercises and they're great for targeting specific muscles. This 10-move tricep workout is one to try.

If you don't already own some of the best resistance bands but want to keep up with your strength training wherever then now is the time to get to know this portable equipment. 

Bands can also be slightly easier to use than weights, and this will come in handy for those who are new to strength training or for anyone who is recovering from injury. You can get some for less right now in the Prime Day resistance band sale.

AllvodesBands Resistance Bands Set | Was $29.99, (opens in new tab)

AllvodesBands Resistance Bands Set | Was $29.99,  now $21.99 at Amazon (opens in new tab)
Want to keep your banded workouts varied? No problem. This set from Allvodesbands includes five bands with varying resistances (all color coded), one door anchor, one infinity rope, two handles and two ankle straps. You are getting all this, plus a workout guide and waterproof bag, for $8 less.

LEEKEY Resistance Band Set | Was $38.97 (opens in new tab)

LEEKEY Resistance Band Set | Was $38.97, now $31.98 at Amazon (opens in new tab)
Get yourself a set of these multi-functional resistance bands to assist you in your pull-up training, squats and stretching. They are made from natural latex which is strong wearing and can endure extreme force. Get a bundle now and save 18%.

Fitness instructor Jeff Caviliere from the ATHLEAN-X (opens in new tab) YouTube channel will show you how to use a resistance band to target your triceps. He will walk you through not one but 10 different exercises all tailored to growing muscle on your upper arm. 

Although Caviliere completes this workout in a gym setting, you can complete these resistance band exercises at home as well. You will just need to find stable items to loop the bands around for certain parts of the routine.

There aren't a set amount of reps set out per exercise but if you want to turn this into a total tricep workout then aim to complete 10-12 reps of each move, slotting in rests of around one-two minutes between each set.

Watch ATHLEAN-X's 10 Resistance Band Tricep Exercises

Using these exercises regularly for your triceps will not only develop core strength in your arms, but it can help improve mobility and flexibility in your upper body. 

Once you've watched Caviliere's in-depth demonstrations of each move, you can find a list of the exercises below and implement them into your fitness routine as you like: 

  • Standing dip
  • JM press
  • Diamond cutter push ups
  • Lying triceps extension
  • Standing kickbacks
  • Overhead extensions
  • Wood chopper push downs
  • Push away plus
  • Lunge and push away
  • Cobra push ups

The best way to ensure that your strength and muscle gains continue, and you avoid a plateau in your training, is to implement progressive overload into your workouts. This is when you gradually increase the intensity or difficulty of your strength workouts either by increasing either the reps, frequency or weight size.

Perhaps if you start finding your resistance bands aren't challenging your muscles enough as before you should try this dumbbells arm workout.

Jessica Downey
Staff Writer

Jessica is Staff Writer at Fit&Well. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 


When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.