Mini Loop Band Tricep Extension
Mini loop band tricep press isolates the triceps brachii using constant band tension to build arm strength and endurance; ideal for home workouts or gym accessory.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart. Anchor one end of the mini loop band with your non-working hand at chest height; grip the other end with your working hand, elbow bent at 90 degrees tucked to your side.
- Bend your working elbow to 90 degrees, forearm parallel to floor.
- Exhale and extend your arm straight down, straightening the elbow.
- Squeeze triceps at full extension.
- Inhale and slowly bend elbow to return to start.
- Keep elbow stationary and close to body throughout.
- Switch arms after reps.
Coaching Tips
Form Cues
- Elbow tucked to side
- Push straight down
- Squeeze at bottom
- Control the return
Breathing
Inhale during the return to start position; exhale as you extend the arm.
Tempo
2-0-1
Range of Motion
Extend from 90-degree elbow bend to full arm straightening without locking elbows; maintain tension on band.
Safety
Safety Notes
- Inspect band for damage before use
- Start with light resistance
- Stop if elbow or shoulder pain occurs
- Keep movements controlled to avoid snapping
Spotting
Spotting not required; self-spot by using lighter band if needed.
Common Mistakes
- Flaring elbows outward
- Using momentum to swing
- Releasing band tension at top
When to Avoid
- Acute elbow pain
- Shoulder impingement
Flexibility Needed
- Full elbow extension
- Shoulder flexion without pain
Build Up First
- Basic understanding of elbow extension
Also known as
Resistance Band Tricep Pushdown, Mini Band Tricep Extension, Loop Band Arm Press, Mini Loop Band Tricep Press
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