Band Side Triceps Extension

Setup

1. 01Anchor the band at shoulder height or hold one end at the opposite shoulder with the free hand.
2. 02Stand side-on to the anchor with feet hip width apart.
3. 03Grip the band with the working hand, elbow bent and pointing away from the anchor.
4. 04Step away until there is tension with the elbow fully bent.

Execution

1. 01Keep the upper arm parallel to the floor and pointed sideways.
2. 02Extend the elbow to press the hand straight out across the body.
3. 03Pause at full lockout with the band stretched.
4. 04Bend the elbow under control back to the start.

Checkpoints

• -Upper arm stays level and still; only the forearm travels.
• -Shoulders stay square without rotating toward the anchor.
• -Full elbow lockout on every rep.
• -Band stays in line with the forearm, not sawing across it.

Common mistakes

• -Rotating the torso to help the press.
• -Dropping the elbow so it becomes a pushdown.
• -Partial lockouts that skip the triceps' strongest contraction.
• -Standing too close to the anchor with slack in the bottom half.