220 kcal
Resistance Band, Flat Bench, Smith Machine, Cable Machine
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Triceps, Biceps
6 min
A classic triceps isolation move where you extend your elbows against band tension while keeping your upper arms mostly fixed overhead. It emphasizes the long head of the triceps and builds lockout strength with joint-friendly resistance.
Step 1
Stand tall on the center of the band with both feet and brace your ribs down. Bring your hands overhead and bend your elbows so your forearms drop behind your head. Keep your upper arms close to your ears and avoid arching your lower back.
Step 2
Stand tall with the band under both feet and your hands overhead. Straighten your elbows until your arms are long and you feel your triceps fully contract. Keep your upper arms still and your core tight so only your forearms move.
Step 3
Stand tall and keep the band pinned under both feet. Bend your elbows slowly to bring your forearms back behind your head while keeping your upper arms in place. Stop when you reach the same start depth, then repeat with smooth, controlled reps.
