Procaryote
Elbow · Strengthening

Unilateral eccentric triceps extension with resistance band

Unilateral eccentric triceps extension with resistance band, 3 sets, 8 repetitions per arm, slow return over 4 seconds

Illustration of the Unilateral eccentric triceps extension with resistance band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per arm

Tempo: slow return over 4 seconds

Description: Attach a resistance band to a stable height. Hold your arm extended in front of you, elbow in extension, then slowly bend the elbow while controlling the resistance of the band over 4 seconds, working the triceps in the eccentric phase.

Tips: Keep the arm immobile and focus on slow, controlled movement to maximize strengthening. Breathe regularly and avoid jerky movements.

Progression: Increase the resistance of the band or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
resistance band
Starting position
Arm extended in front with resistance band attached
Clinical goal
Strengthen the triceps muscle at the elbow
Also known as
slow triceps extension with resistance band, unilateral triceps strengthening, eccentric triceps with elastic

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.