Tricep extension (Isometric hold)

Tricep extension (Isometric hold)

What you should feel?? When performed correctly, you will feel the muscles in your inner ankle burning. You may also feel discomfort at the ankle however you need to be able to recognise the difference between muscle and joint pain. If your muscles are burning, this is a good thing. Depending on how strong your foot is you may also fatigue in the small muscles and joints of the foot.


  • Tie your band around something solid at about elbow height
  • Facing the band, lean forwards. Then keeping the arm by your side and stable
  • extend the elbow to engage the triceps
  • Keep the tension on the band and you will feel your triceps working
  • The further you go the stronger the tension will be
  • Hold for an allocated time, tension and elbow angle

Main muscles targeted:

  • Triceps

Main benefits:

To strengthen the triceps which are the muscles on the back of the arm.