Many people focus too much on their biceps and fail to realize that the triceps are actually the largest muscle in the arm. If you want results quickly from your arms, this is the muscle you need to be targeting. The examples below demonstrate how you can use the Aylio resistance bands to achieve well-defined triceps by recreating these familiar exercises that you would see people doing at the gym with bulky machines.
Different exercises require different levels of resistance. For each exercise, choose the level of resistance that you feel most comfortable with. Remember, if you find an exercise too easy, even with the heavy duty orange band, you can always stack additional bands to the handles or ankle straps for an added degree of difficulty. The Aylio system supports up to five bands and over 100 lbs. of resistance! Try to add a little extra resistance each time you perform an exercise to keep your body challenged.
Setup: Secure the band at the side of the door at chest height. Stand facing the door approximately 3 feet away.
Motion: Keep your knees slightly bent and lean forward a bit. With your elbows locked at your sides, push the handles down until your arms are straight.
Setup: Secure the band at the top of the door. Stand facing away from the door approximately 4 feet away.
Motion: While leaning forward with one foot in front and your knees slightly bent, start the exercise with the handles at your forehead. Push the handles forward until your arms are parallel to the floor.
One Arm Triceps Extensions
Setup: Secure the band at the side of the door. Attach both sides of the band to one handle. Sit on a chair facing away from the door approximately 3 feet away.
Motion: Use one hand to keep the working upper arm parallel to the floor and push the handle forward until your arm is straight. Then bring it back slowly.
Seated Triceps Pull-Downs
Setup: Secure the band at the top of the door. Attach both sides of the band to one handle. Sit on a chair facing the door approximately 3 feet away from the door.
Motion: Hold the handle with your working hand and bring it down until your arm is straight and perpendicular to the floor.
Overhead Triceps Extensions
Setup: Take a step forward and stand on the middle of the resistance band with your back foot. Attach both sides of the band to one handle.
Motion: While keeping your back straight, raise the handle upward until your arm is straight.