Tris And Traps

  • Stand with your back and hips against a wall with your feet a few inches away. Bend your knees slightly. If you do not have a wall free of obstacles, stand away from the wall but position your back as if there were a wall there.

  • Place your elbows on the wall just below shoulder height and pull the back of your shoulders against the wall. Stretch the tube or band until your arms are straight, aiming to get your smallest finger to the wall. Return to a 90 degree bend.

  • Arms 

  • Back 

  • Triceps brachii, Upper trapezius, Middle trapezius

  • TIP: Pull the tube just under your pecs.

Variations for Tris And Traps

  • Tricep Kickback

    This variation is more versatile because you can do it no matter what height your fixture is for securing your tube.

  • Tricep Extension

    This requires a place to secure the tube if you do it with two arms at a time, but it can also be done one tricep at a time by holding one end above your head and the other end down by your hip.

  • Overhead Tricep Extension

    If you do not have a place to secure the tube, this is a good option. It strengthens the stability muscles in your arms and shoulders.

  • Incline Tricep Extension

    If you have an assist strap or a high fixture where you can secure the tube, this is a great exercise for the whole triceps. It gives your back more of a rest than other triceps exercises since you are not bending forward.


Start by selecting a body part to see the available exercises.

Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
Advanced Search | Exercise Index

Selected Exercises

    Add exercises to a workout by clicking the 'Add To Workout' button.

    FitLink is a Venture Technology company. Copyright © 2006-2012 Fitlink, LLC