Extension elbow dynaband

Purpose of the exercise

Isolation exercise for the triceps (three-headed arm muscle). Improves triceps strength, arm definition and elbow extension strength. Also effective for functional compressive strength and as an accessory arm exercise. Helps develop complete arm development (triceps make up 2/3 of upper arm mass).

Supplies

• Resistance band/dynaband (preferably with handles)
• Attachment point above you (for overhead) or at shoulder height (for pushdown)
• Sufficient space to move arms

Starting position

Overhead variant:

1. Attach the strap above your
2. Stand or sit below the attachment point
3. Grasp both ends behind your head
4. Elbows bent, hands behind/next to your head
5. Keep your elbows up and forward

Pushdown variation:

1. Attach the strap at shoulder height
2. Stand in front of the attachment point
3. Grasp both ends
4. Elbows bent against your sides
5. Hands at the level of your chest

Implementation

Overhead variant:

1. Straighten your elbows and push the strap upwards
2. Keep your upper arm still (elbows stay in the same place)
3. Stretch out fully
4. Tighten your triceps at the top
5. Leave controlled back

Pushdown variation:

1. Straighten your elbows and push the strap down
2. Keep your elbows against your sides
3. Stretch out fully
4. Tighten your triceps at the bottom
5. Leave controlled back

Points of interest

• ✓ Keep your elbows still (only forearm moves)
• ✓ Extend fully for maximum contraction
• ✓ Move controlled in both directions
• ✓ Tighten your triceps to the max in end position
• ✓ Breathe out on stretching, in on bending
• ✗ Avoid movement of your upper arm
• ✗ Don't use momentum
• ✗ Don't let the tyre recoil
• ✗ Don't come halfway - full extension
• ✗ Do not lean forward or backward

When this exercise?

This exercise is suitable for home training as an alternative to cable triceps extensions. Ideal as an accessory arm exercise after compound pressure work. Very effective for triceps development without gym equipment. Perfect in rehabilitation after elbow injuries to gradually build strength (in consultation with physiotherapist). Also valuable for elderly people who want to maintain arm strength. Suitable for circuit training. Start with light resistance.