Resistance bands are an effective tool for building triceps strength and size at home. Understanding proper form and technique is crucial for maximizing results and preventing injury.

Triceps Anatomy Overview:

• Long head (originates on shoulder blade)
• Lateral head (outer, originates on humerus)
• Medial head (inner, originates on humerus)
• Primary function: Elbow extension

Required Equipment:

• Resistance loop band
• Door anchor
• Resistance band handles
• Internal door (or squat rack)

6 Essential Resistance Band Tricep Exercises:

1. High Downward Overhead Extension

• Position band at top of door
• Arms overhead, elbows by ears
• Extend arms fully, control return
• Keep elbows stable throughout

2. High One Arm Pushdowns

• Band at top of door
• Keep elbow at side
• Full extension downward
• 15 reps per arm

3. Middle One Arm Side Extension

• Band at chest height
• Arm at shoulder level
• Extend arm straight out
• Maintain stable torso

4. Middle Tate Press

• Band at hip level
• Arms at shoulder height
• Press forward to extension
• Keep elbows elevated

5. Low Overhead Extension

• Band through bottom of door
• Arms overhead, elbows bent
• Full extension upward
• Control the movement

6. Low Palms Back Kickback

• Band at floor level
• 45-degree torso angle
• Extend arms back fully
• Maintain straight back

Workout Structure:

• 15 reps per exercise
• 20-30 seconds rest between exercises
• 2-minute rest between circuits
• Perform 3 complete circuits
• Unilateral exercises: Complete both sides before moving on

Safety Tips:

• Don't overstretch bands past 100% elongation
• Wear appropriate footwear
• Store bands in cool, dry place
• Inspect bands before use
• Always warm up properly
• Use sufficient resistance for challenge
• Maintain proper form throughout

[Original product images maintained in sequence]

For optimal results, focus on controlled movements and proper form rather than speed. Progressive overload by increasing resistance or reps as strength improves.

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