Banded Triceps Stretch

Muscles worked by the Banded Triceps Stretch

Primary

TricepsTriceps Brachii

Secondary

LatsLatissimus Dorsi

Also called: tricep, triceps, triceps brachii, horseshoe, tris.

Equipment

Resistance Band

Also called: power band, pull-up band, assistance band, tube band, tubing band, long resistance band.

How to do the Banded Triceps Stretch

1. Hold a band that runs down your back, top hand behind your head.
2. Anchor the lower hand at your lower back.
3. Reach the top hand down to feel the triceps lengthen.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Keep your head upright and ribs down.
• Relax and keep breathing throughout.

At a glance

Banded Triceps Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Dips
• Cable Tricep Kickback
• Cable Tricep Pushdown
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar Bench Press
• Close-Grip Incline Bench Press
• Dumbbell Skull Crusher

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "banded-triceps-stretch",
  "name_en": "Banded Triceps Stretch",
  "name_de": "Trizeps-Dehnung mit Band",
  "name_es": "Estiramiento de Tríceps con Banda",
  "description_en": "A standing stretch that lengthens the triceps by reaching one hand behind the head against band tension.",
  "description_de": "Eine stehende Dehnung, die durch Führen einer Hand hinter den Kopf gegen Bandspannung den Trizeps dehnt.",
  "description_es": "Un estiramiento de pie que alarga el tríceps llevando una mano tras la cabeza contra la tensión de la banda.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "resistance_band",
  "body_part": "upper_arms",
  "primary_muscles": [
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "latissimus_dorsi"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Hold a band that runs down your back, top hand behind your head.",
    "Anchor the lower hand at your lower back.",
    "Reach the top hand down to feel the triceps lengthen.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Halte ein Band, das den Rücken hinunterläuft, die obere Hand hinter dem Kopf.",
    "Verankere die untere Hand am unteren Rücken.",
    "Führe die obere Hand nach unten, bis der Trizeps dehnt.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Sujeta una banda que baja por la espalda, con la mano de arriba tras la cabeza.",
    "Fija la mano de abajo en la zona lumbar.",
    "Baja la mano de arriba hasta sentir el tríceps estirarse.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Keep your head upright and ribs down.",
    "Relax and keep breathing throughout."
  ],
  "tips_de": [
    "Halte den Kopf aufrecht und die Rippen unten.",
    "Bleib locker und atme durchgehend weiter."
  ],
  "tips_es": [
    "Mantén la cabeza erguida y las costillas abajo.",
    "Relájate y sigue respirando todo el tiempo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/banded-triceps-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "banded-triceps-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.