Eccentric Triceps Exercise
A band-based triceps extension with an emphasis on slow, controlled lowering to build elbow tolerance, triceps strength, and smoother lockout mechanics.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Triceps (all heads), elbow extensors, shoulder stabilizers (depending on setup).
Key Benefits
- Builds elbow-friendly triceps strength
- Improves control through the lowering phase
- Easy to scale with band tension
- Great add-on for rehab, prehab, or training days
Equipment Needed
Resistance band anchored high (door anchor, pull-up bar, or rack). Optional handles.
How to Perform the Eccentric Band Triceps Extension
- Anchor the band overhead and face away from the anchor.
- Start with elbows bent and hands near forehead/above head (depending on the variation).
- Press to straighten the elbows.
- Lower back slowly (3–6 seconds), keeping tension the entire time.
- Repeat for reps with strict control.
Programming Options
- 2–4 sets of 8–15 reps
- Eccentric tempo: 3–6 seconds
- Use as a finisher or a focused elbow-strength block
Why This Variation Works
Slow eccentrics help build strength and tolerance near end range while keeping the load scalable and controlled with the band.
When to Use It
Helpful for triceps tendon irritation, elbow-friendly triceps strengthening, or adding controlled lockout work to training.
Related Elbow Exercises
Explore additional forearm and elbow progressions in Elbow Exercises.
Frequently Asked Questions
Where should I feel this?
Primarily in the back of the upper arm (triceps). If you feel pinching at the elbow, reduce range and tension.
What if the band feels too easy at the top?
Step farther from the anchor or use a thicker band so the top position is challenging but still controlled.
How slow should I lower?
Aim for 3–6 seconds. If form breaks, shorten the set or reduce tension.
More exercises in this collection
Explore other videos in Elbow Exercise. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.