Triceps exercise with grip band one-armed

Isolate your triceps specifically with this controlled movement.

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Preparation

Secure the sled all the way down and attach the handle strap to the loop with one end.

Starting Position

Stand with your feet hip-width apart close to the horn. Keep your upper body upright, with a slight arch in your lower back, and pull your shoulders back. Tighten your abdominal muscles and grip the handlebar with one hand.

Execution

Raise the forearm upwards in a controlled manner, while keeping the upper arm close to the ear. Make sure that the upper arm and elbow hardly move. Do not fully extend the arm to protect the elbow. Then slowly bring the forearm back to the starting position.

Muscles Used

Triceps

Tip

Remember to train the movement both to the left and to the right in order to evenly load both sides.

What makes this exercise particularly effective?

The one-arm tricep press with a grip band combines the benefits of isolated triceps training with flexibility and instability. Since only one arm works at a time, your body must focus on stability and posture. The band provides continuous resistance throughout the full range of motion—from deep stretch to full arm extension. Additionally, the core is more activated to maintain stability and prevent compensatory movements during the unilateral movement.

What effect does the exercise achieve?

Targeted isolation of the triceps: The triceps act as the primary muscle, as the movement mainly occurs through the elbow joint while the upper arm remains stable.
Strengthening the long head of the triceps: Especially in overhead variations, the long head is emphasized when the arm is brought behind the head, promoting upper-arm growth.
Unilateral training promotes balance and symmetry: Muscular imbalances between both arms can be identified and corrected. The non-working side of the torso must stabilize, enhancing overall body tension.
Gentler on joints and posture: By keeping the elbow close to the body and using proper grip band guidance, strain on the joints is minimized. Resistance can be adjusted for a controlled and safe workout.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Although the one-arm tricep press with a resistance band is not part of the classic Big 5, it can effectively complement your training program:

Supports pushing movements: A strong triceps provides crucial support during exercises such as bench press and shoulder press.
Improves pushing power: Strong triceps optimize performance in exercises like bench press or dips, especially once the chest and shoulder muscles have contributed.
Enhances stability and coordination: Unilateral training demands greater control, improving overall stability and muscle coordination, which positively impacts all basic exercises.