Triceps · Resistance bands

Band High Pulley Overhead Triceps Extension

The band high pulley overhead triceps extension is an isolation exercise that emphasizes the long head of the triceps through a pre-stretched overhead shoulder position. It works well as an accessory movement near the end of a push or arm workout to safely build volume without heavy joint compression.

Muscles: Triceps
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Attach the band to a high anchor and stand facing away from it, holding a handle in each hand behind your head, elbows bent and pointing forward.
Step into a staggered stance and lean your torso slightly forward until the band is taut.
Keep your upper arms in line with your torso and your core braced.
Inhale, then as you exhale, extend your arms forward until your elbows are fully straightened.
Keep your upper arms still — only your forearms move.
Inhale and slowly bend your elbows to return the handles behind your head.

Common mistakes

Flaring your elbows wide outward shifts tension away from the triceps and places unnecessary stress on the shoulder joints.
Allowing the upper arms to swing back and forth turns an isolation extension into a pressing movement, reducing triceps engagement.
Arching the lower back against the band's resistance compromises spinal stability instead of bracing the core and holding a slight forward lean.

Tips

Step far enough forward to ensure the band remains under constant tension even at the deepest point of elbow bend.
Keep your upper arms stationary and your elbows pointed straight forward throughout the entire range of motion.
Hold a one-second pause at full arm extension to capitalize on the band's peak resistance.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions with 60 to 90 seconds of rest between sets to target muscle growth and endurance.

Muscles worked

Band High Pulley Overhead Triceps Extension: triceps

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Why does this movement target the long head of the triceps so well?

Because the long head crosses the shoulder joint, raising the arms overhead stretches it fully, demanding greater muscle recruitment during the extension.

Is this exercise safe if I have elbow sensitivity?

Bands provide joint-friendly variable resistance, but you should avoid snapping into lockout; if sharp pain occurs, stop and consult a healthcare professional.

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