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Eccentric triceps extension (band)

3 sets of 10 slow band lowers per arm, other arm reaching overhead, 3-5 s each, 1 min rest.

Slot
Strength
Focus
General strength
Time
5 min
Intensity
Moderate
Injury risk
Low
Intervals
3 rounds, 1:00 rest
Equipment
Resistance band

How to do it

Kneel on one knee with the hip pushed forward, like being close to the wall. Reach one arm straight overhead and slightly out to the side, a band wrapped around that hand; it mirrors reaching for a hold. Hold the other end with the lower hand and straighten that arm down against the band. Now let the band bend the lower elbow slowly, over 3-5 seconds, until the hand reaches your chest, forearm in line with the upper arm; the triceps works while lengthening. Straighten and repeat: 10 reps, then swap arms. 3 sets, 1 minute rest. It's the antagonist to all your pulling, in the position mantles (pressing down to top out) and gastons (pushing sideways) use.

Who it’s for

Climbers who pull a lot and rarely press, and anyone who notices the back of the elbow on mantles and gastons. The kneeling, reaching position keeps the triceps working the way climbing uses it, which a normal gym press doesn’t.

Common mistakes

  • Letting the band snap the elbow shut. The slow bend is the exercise. Control it all the way until your hand reaches your chest.
  • Using a band that’s too strong. If you can’t straighten the lower arm cleanly, or the lowering turns into a drop, pick a lighter band.
  • Losing the position. Keep the hip pushed forward and the top arm reaching up and slightly out. Slumping back turns it into a generic triceps exercise.
  • Moving the upper arm. Only the elbow bends. If the upper arm drifts, the triceps gets less of the work.
  • Pushing through pain. It should feel like work at the back of the arm, never sharp at the elbow. Sharp pain means a lighter band.

How to progress

Move toward the slow end of the tempo first. When every rep on both arms stays slow and controlled, go up one band strength and start again at the faster end.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.
  • Strength Stronger fingers and pulling, with weight you control.
  • Power Explosive moves, momentum and coordination.
  • Power Endurance Keep your power through one hard move after another.
  • Endurance Climb longer before you pump out, by moving efficiently.
  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.
  • Deload Train less, let your fingers recover, keep moving.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.