Triceps exercise with grip band

Strengthen your upper arms and improve the stability of your elbows while intensively training your triceps with controlled movements.

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Preparation

Secure the sled all the way down and attach the handle strap using the carabiner hook.

Starting Position

Stand with your feet hip-width apart, with your back close to the pole. Grab the handle with both hands and extend your forearms upwards, keeping your upper arms directly next to your ears. Keep your upper body stable, back straight, and your core engaged.

Execution

Slowly press your forearms down without fully extending your arms. Keep your elbows and upper arms still. Then smoothly return to the starting position.

Muscles Used

Triceps

Tip

Position yourself with your back to the column close to the horn.

What makes this exercise particularly effective?

The triceps exercise with a resistance band provides a particularly even tension throughout the entire movement. The band ensures that the range of motion and muscle tension remain consistently high. At the same time, this variation allows for a gentle, joint-friendly execution—ideal for specifically and effectively strengthening the triceps.

What effect does the exercise achieve?

Targeted strengthening of the triceps: The rope pushdown activates all three heads of the triceps, promoting a strong and well-defined upper arm.
Continuous muscle tension: Unlike free weights, the resistance remains throughout the movement, providing a particularly effective training stimulus.
Gentle training: Using the resistance band reduces joint stress and allows for clean, controlled execution.
Flexibility and variability: Different grip and body positions allow the focus to be varied and the training to be customized individually.

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. Even though the triceps exercise with a resistance band is not part of the classic Big 5 routine, it is a valuable addition:

Supporting pushing movements: Strong triceps are crucial for exercises like bench press and shoulder press, significantly aiding the extension phase.
Power transmission and stability: Targeted triceps strengthening improves arm extension strength and stabilizes the elbow and shoulder joints—a benefit for all pushing movements.
Visual and functional balance: This exercise complements upper body training, ensures muscular symmetry, and supports a balanced strength profile.