Female model ex_Y6ZFIV

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Upper Arms · Band

Band Incline Triceps Extension

beginnerstrength

Band Incline Triceps Extension is a beginner isolation strength exercise that works the triceps (upper arms). It needs a band and a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Triceps
Body part: Upper Arms
Equipment: Band
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Triceps · Triceps Brachii

How to do Band Incline Triceps Extension

Lie on an incline bench set at a 45-degree angle. Place the resistance band under the bench and hold one handle of the band in each hand with your arms extended straight above your head, palms facing forward.
Lower the handles behind your head by bending your elbows, keeping your upper arms stationary.
Pause briefly at the bottom of the movement, ensuring your forearms are parallel to the floor and your upper arms remain still.
Extend your arms back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Ensure the resistance band is securely anchored under the bench to avoid slipping.
Maintain a neutral wrist position to reduce strain on your joints. 3 .Focus on squeezing your triceps at the top of the movement.

Band Incline Triceps Extension alternatives

Dumbbell Incline Triceps Extension

Triceps · intermediate

Bodyweight Triceps Extension

Triceps · intermediate

Cable Alternate Triceps Extension

Triceps · beginner

Barbell Lying Triceps Extension

Triceps · beginner

More triceps exercises

Suspension Trainer With Grips Triceps Extension

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Dumbbell Standing Triceps Extension

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Bodyweight Overhead Triceps Extension

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Cable Lying Triceps Extension

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Dumbbell Lying Triceps Extension

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Bodyweight Kneeling Triceps Extension

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Cable Triceps Overhead Extension (Ez Bar)

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Dumbbell Pronate-Grip Triceps Extension

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Band Incline Triceps Extension FAQ

What muscles does Band Incline Triceps Extension work?

Band Incline Triceps Extension mainly works the triceps in the upper arms (Triceps Brachii).

What equipment do you need for Band Incline Triceps Extension?

You need a band and a bench.

How many sets and reps of Band Incline Triceps Extension should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Incline Triceps Extension good for beginners?

Yes. Band Incline Triceps Extension is rated beginner, so it's a sound choice while you learn to train the triceps.

How many calories does Band Incline Triceps Extension burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Band Incline Triceps Extension?

Other exercises for the triceps include Dumbbell Incline Triceps Extension, Bodyweight Triceps Extension, Cable Alternate Triceps Extension and Barbell Lying Triceps Extension.

For developers

Use Band Incline Triceps Extension in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_Y6ZFIV" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_Y6ZFIV",
  "name": "Band Incline Triceps Extension",
  "model": "female",
  "target": "Triceps",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_Y6ZFIV/mp4-720.mp4?…",
    "poster": "https://…/ex_Y6ZFIV/poster.jpg?…"
  }
}