30 Minutes Beginner Triceps Workout with Resistance Bands
A 30 minutes strength workout targeting your triceps using resistance bands equipment. 3 exercises, 13 total sets, designed for beginner lifters.
30 Minutes
Duration
13
Total Sets
3-6 reps
Rep Range
~455
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Anchor the band at a low point and grab the end with one hand.
- Hinge forward at the hips with a flat back and pin your elbow at your side.
- Extend your arm straight back until fully locked out.
Anchor a resistance band to a high point — a pull-up bar or door attachment works well.
Form cues
- Anchor a resistance band to a high point — a pull-up bar or door attachment works well.
- Grab the band with both hands at chest height, elbows pinned to your sides.
- Push the band down by extending your elbows until your arms are completely straight.
Finish strong — take the last set close to failure.
Form cues
- Anchor the band at a low point behind you, grip it with both hands behind your head.
- Face away from the anchor, step forward until you feel tension with elbows bent.
- Extend your arms forward and up until they are fully straight overhead.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
Triceps Training Tips
- *Overhead extensions stretch the long head, which is the largest tricep head — do not skip them.
- *Lock out every rep fully to engage the medial head.
- *Dips and close-grip bench press allow heavier loading than isolation work.
Get this triceps workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum strength results.