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Form Friday: Free Band Double Triceps Extensions


When clients are asked which areas of the physique they would like to improve; the triceps are commonly mentioned. Let's make sure you're on the right track and set you up for success!

Free Band Double Triceps Extensions

  1. Step on the free band with your dominant foot.
  2. Grab the band with both hands palms up. Do not grab overhand.
  3. Raise the band up, over your head, and step forward through the band with your non-dominant foot.
  4. Keep biceps inline with your ears. Make sure arms are not angled forward.
  5. Hands stay shoulder-width apart, palms facing each other. A common mistake is having your hands together or have your palms facing out. Try to avoid these, as you may injure your shoulders or wrists.
  6. Keep your core and glutes flexed to protect your back. Do not arch your back. Keep your core inline.
  7. During this exercise, all the movement is in your elbows. Tip: Bend and extend.
  8. Make sure your shoulders stay static and elbows stay in. A common mistake is letting your shoulders rock back and forth or letting your elbows flare out. We want to avoid this.
  9. During a rest period, place the band over one shoulder. Do not let the band pull your arms down and rest there. This will not allow your triceps muscles to relax and rest.


  1. Option 1: Use a band with less resistance. Example: If you are using a black band, use a red band. If the red band feels a little too easy, set your start grip at a much wider position.
  2. Option 2: If you lack mobility, keep extensions more shallow.
  3. Option 3: If you have shoulder issues and are unable to extend your arms over your head, two wall bands can be used:
    • Feet shoulder-width apart.
    • Knees bent, butt out, back is bent-over but straight. Do not let you shoulders round. Tip: With the exception of your arms, this is the same position as a Bent-over Row.
    • Keep biceps inline with your torso. Tip: Pretend biceps are glued to body.
    • Keep head neutral. All movement is in your elbows.
    • Make sure to maintain tension on the bands, then bend and extend.

I hope these steps help you perfect this exercise! Thank you for reading this blog! Until next week, keep being AWESOME!

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Wednesday, 19 February 2020

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