Tricep Exercises With Resistance Bands Strengthen Upper Arms

Triceps MuscleWould you like to firm your upper arms?

This exercise video shows you tricep exercises that effectively (and safely) firm your upper arms and strengthen your middle back and your wrists.

Video suitability: general
Video duration: 3 minutes

Please scroll down below this tricep exercise video for guidelines and pelvic floor safe exercise modifications

Tricep Exercises for Women Using Resistance Bands Triceps anatomy

Resistance bands are great for strengthening and toning the back of your upper arms (your tricep muscles)

Triceps is the large muscle at the back of your upper arm (shown right)

Exercising your triceps muscles can help you improve your arm strength and firm the back of your arms.

Guide For Tricep Exercises

Set Up

1. Loop your resistance band around a door handle (door closed!)
2. Hold the end of the resistance band in each hand
3. Move away from the door handle so that your arms are outstretched
4. Keep band resistance light to moderate
5. Soften your knees and lift the crown of your head towards the ceiling
6. Lock your upper arms into the sides of your trunk and position your elbows at right angles – your upper arms shouldn’t move during this exercise


  • Press your forearms downwards to extend the resistance band
  • Raise your chest forwards to use your back muscles during this action
  • Breathe out as you press your forearms downwards
  • Breath in as you return your elbows to right angles

Pelvic Floor Safe Tips & Modifications

To minimise the load on your pelvic floor during this exercise:

  • Choose resistance band that’s light to moderate strength; avoid heavy resistance band
  • Extend one arm at a time to reduce the overall resistance while you strengthen
  • Breathe out with the effort of pushing down
  • Do this exercise sitting on a chair or an exercise ball as an alternative to standing


Inside Out Book & DVD

with Pelvic Floor Physiotherapist
Michelle Kenway

Learn how to exercise and avoid exercises that overload the pelvic floor causing pelvic floor problems.

Inside Out book and DVD is a complete exercise solution for women seeking to exercise safely and protect their pelvic floor.



We Welcome Your Comments



  1. Thank you for your wonderful informative website. Is lightly jogging on a rebounder harmful for pelvic floor that is a mild prolapse?

    • Michelle Kenway Physiotherapist says

      Hi Val
      The problem is when impact is associated with cardiovascular exercise, specifically high impact. Rebounding is lower impact than jogging on a hard surface however this isn’t to say there is no impact. I think some women will be readily able to withstand the pressure with rebounding, others won’t. The fact that you have a prolapse suggests you have pelvic floor weakness so rebounding wouldn’t be the exercise of choice however that’s not to say it’s going to harm your pelvic floor either. I think the key is to vary your exercise including low impact forms of cardio and keeping your pelvic floor strong. If you notice symptoms associated with jogging then that will be the telling factor for you.


  2. Hi Michelle,
    I really enjoy team rowing out on our harbor, but am managing a moderate cystocele. Is there a modification to rowing that can help me continue this activity safely?

    • Michelle Kenway Physiotherapist says

      Hi Tina

      Rowing is great exercise isn’t it! I think there are many factors that determine how appropriate rowing is with prolapse issues, the main factor is how supportive your pelvic floor muscles are to withstand the pressure generated. Some women will be able to row without any problems while others might find that rowing aggravated their prolapse symptoms.

      Tina I understand you’re doing team rowing – what type of boat are your rowing? What size team?


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