Tricep Extension

April 05, 2018 2 min read

Ever wonder to yourself 'How do I do tricep extensions without a cable machine?' or ' How can I get some new movements into my workout at home?' Well, you have come to the right place. Here at PRx Performance, we have created the Home Gym Hacks series to help you get the most out of your home gym, and make sure you never feel limited because of it! Our Home Gym Hacks series offers tried and true tips and tricks for you to get the most out of your home gym!

Subscribe to our YouTube Channel for the full Home Gym Hacks video series--we try to put a new episode out every week! 

Here is a video demonstration.

Equipment Needs:

  • Towel or rope
  • Wooden dowel
  • Mobility band
  • Pull-up bar

towels dowel

mobility-bands pull-up-bar

When choosing your mobility band, pick your tension wisely. Think about if you want to do higher reps, lower reps, or more volume, it's all up to you. Start by looping your mobility band around your pull-up bar. Place the band on the pull-up bar so that you have 2 loops hanging down. Loop one of the loops through the other and pull it down so that the band locks onto the pull-up bar. Next grab a towel or rope for rope pull downs. Loop the towel or rope through the long loop of the mobility band and grab opposite ends of the rope/towel. Now everything is in place so that you can perform our rope extension. Keep your elbows tight and locked into the same spot as you pull down with your arms. If you need to drop to your knees to increase the tension feel free to do so.

As a bonus, you can also do the straight bar extension. Grab a wooden dowel from your local hardware store or maybe a small broom handle you have laying around, again it's all about improvising, and place it through the long loop of the mobility band. Now that you have it placed in the mobility band loop, you will be able to perform your extensions the same way as with the towel. Be sure to keep your elbows in the same place and tight to your body. You can also switch your grip to overhand, underhand, wider, closer, it's all about improvisation to get the best workout for you.

And there you go! Tricep Extensions with nothing more than a $3 wooden dowel, a towel, and some mobility bands!


If you have any questions or recommendations please comment and let us know! We would love to help you figure out how to add new movements into your home workouts or hear what's working for you.

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