5-Min Resistance Band Tricep Workout for Toned Arms

FitGAG readers, what’s up? We will do a five-minute intense triceps workout at our home today.

This workout can be done once to finish your triceps or multiple times to get a great tricep workout.

Total Length: 5 Minutes

Intensity: High

Equipment: Resistance Band

Experience Level

Beginner

Perform this exercise three times. After each workout, take a break for three minutes and then return to the beginning.

Intermediate

Perform this workout four times. After each workout, take 2 minutes to rest and then return to the routine.

Advanced

Perform this workout four times. After each workout, take a minute to rest and then return to the routine.

5-Minutes Resistance Band Triceps Workout

Find a place in an open area that is comfortable to start. Each of the exercises below should be completed in 60 seconds. Then, you can move on to the next one without stopping. Take a break if you feel the need.

Try to increase the reps, increase resistance, and/or take fewer breaks each time you perform this circuit.

#1 Band Overhead Triceps Extension

Setup

• To secure the point, you will need to stand on the top of the resistance band. The more tension you create, the wider your position on the band.
• Hold the handles in your hands, palms facing forward. Bring your elbows to the side of the head.

Instructions

1. Keep your elbows down and contract your triceps to push the handles upwards.
2. Extend your triceps to the top, and then slowly return to the starting position.
3. Repeat!

#2 Resistance Band Triceps Kickbacks

Setup

• Hold the handles in your hands, palms facing you.
• Place one foot on the resistance band and then step back using your other foot.
• Keep your back straight and hinge your waist to parallel your back to the ground. Keep your elbows tucked in to your sides.

Instructions

1. Use your triceps as a guide to straighten your arms. Then, press the handles inwards.
2. Grab your triceps and squeeze them at the top of each rep. Slowly return to the original position.
3. Repeat!

#3 Resistance Band Triceps Pushdown

Setup

• Attach the resistance band to a door frame or elevated hook.
• Hold the handles in your hands, palms down.
• To begin the exercise, raise your chest high and bring your shoulder blades together.

Instructions

1. Keep your elbows close to your sides and bring the handles towards your sides.
2. Stop at the bottom of each repetition and contract your triceps. You should keep your wrists in a neutral position throughout the exercise.
3. Slowly return back to the starting position, and then repeat!

#4 Resistance Band Reverse Grip Triceps Pushdown

Setup

• Attach the resistance band to an object that is elevated.
• Hold the handles in your hands, palms facing upward.
• To begin the exercise, raise your chest high and bring your shoulder blades together.

Instructions

1. Keep your elbows close to your sides and bring the handles towards your sides.
2. Stop at the bottom of each repetition and contract your triceps. You should keep your wrists in a neutral position throughout the exercise.
3. Slowly return back to the starting position, and then repeat!

#5 Diamond Push Up

Setup

• Wrap the resistance bracelet around your back, under your triceps, and between your thumbs and index fingers.
• To form a triangle, place your hands in a push-up position and keep your back straight.

Instructions

1. Slowly lower your body towards the floor until your chest is just slightly above the ground.
2. Continue pressing upwards until you reach the starting position.