Lying Triceps Extension With Resistance Bands

Isolate and overload all three triceps heads from the floor using band resistance.

Primarily trains: Primarily develops the triceps brachii (long, medial, and lateral heads) through elbow extension under progressive band tension.

Primary

Triceps

Secondary

Biceps

Equipment

Resistance Toning Band

Level

Advanced

Lying Triceps Extension With Resistance Bands — demonstration

Step-by-step demonstration

Sets & reps

3–4 sets × 12–15 reps with 45–60 s rest; the continuous band tension and fixed body position suit a hypertrophy stimulus, so keep reps in the moderate range and prioritise a hard contraction at lockout over load.

Tempo

3-1-1 — a 3-second eccentric builds time under tension in the stretched position of the long head, the 1-second pause at full extension maximises the contraction, and a 1-second concentric maintains band control.

Breathing

Exhale forcefully as you extend your arms toward your feet (concentric); inhale slowly as the band returns your forearms to the start position (eccentric).

Step 1 of 2

Setup

Get into position before the first rep.

1Anchor the resistance band to the bottom of a door using a door anchor, ensuring the anchor is fully seated and the door is firmly closed.
2Attach a handle or closed ankle strap to each end of the band.
3Lie on your back facing away from the door; position your head 60–90 cm from the anchor point — move farther away to increase starting tension.
4Bend your knees and place both feet flat on the floor to stabilise your lower back.
5Begin with elbows bent and tucked close to your sides, hands directly above your chest, palms facing your feet (pronated or neutral grip).

Step 2 of 2

Execution

The actual movement, one rep.

1Brace your core and press your lower back lightly into the floor before initiating any movement.
2Keeping your upper arms completely stationary and elbows pointing toward the ceiling, extend both forearms toward your feet in a smooth arc.
3Fully lock out your elbows at the bottom of the movement — squeeze the triceps hard for one count.
4Slowly allow the band to pull your forearms back toward the starting position, controlling the resistance throughout.
5Stop when your hands return directly above your chest and your elbows are at roughly 90°; do not let the band yank your elbows past this point.

Form cues

What a good coach would say in your ear.

Pin your elbows to your sides — they must not drift outward or travel toward your hips.
Drive the handles toward your feet, not straight up toward the ceiling.
Squeeze hard at full extension before you allow the band to return.
Keep your wrists neutral — do not let them flex or hyperextend under band tension.
Lower back stays in contact with the floor throughout every rep.

Avoid these

Common mistakes.

The technique errors that quietly undo your training.

Allowing elbows to flare wide during extension — this shifts load off the triceps and onto the anterior deltoid, reducing isolation.
Letting the upper arm move during the rep — the humerus must stay locked in place; any shoulder joint movement turns this into a press, not an extension.
Rushing the eccentric (return) phase — losing control of the band on the way back removes the lengthened-position stimulus where the long head is most active.
Positioning the head too close to the anchor — insufficient band tension at full extension means the hardest part of the rep offers almost no load.
Hyperextending the wrists to grip the handles — this places stress on the wrist joint and reduces force transmission into the triceps.

Variations & progressions

Make it harder. Make it easier. Make it fit.

Single-arm lying band extension — addresses left/right strength asymmetries; use one handle and keep the off-hand on your abdomen for stability.
Lying triceps extension with band anchored overhead (high anchor) — changes the resistance curve, loading the stretch position more heavily; appropriate as a regression for those who find the floor version too tense.
Close-grip band press to extension superset — pair a band press immediately with this extension to pre-exhaust the triceps for greater hypertrophy stimulus.
EZ-bar or dumbbell lying triceps extension ('skull crusher') — free-weight equivalent for when a door anchor is unavailable; allows more precise load selection.

Safety

Avoid this exercise if you have an active elbow tendinopathy, olecranon bursitis, or a recent elbow or shoulder injury — the fully stretched position at 90° elbow flexion places significant stress on the distal triceps tendon. Inspect the door anchor and band for fraying or slipping before every session; a snapped band can cause facial injury. If you experience sharp pain at the back of the elbow at lockout, reduce band tension or discontinue immediately. Those with lumbar disc issues should confirm that maintaining a neutral spine on the floor is comfortable before loading this movement.