Triceps · Resistance bands

Band Overhead Single Arm Triceps Extension (Version 2)

The band overhead single arm triceps extension is an isolation exercise that emphasizes the long head of the triceps by placing the shoulder in a fully flexed position. It works well for lifters of all experience levels and typically fits toward the end of an upper-body or arm-focused session.

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

How to do it

Stand with your feet shoulder-width apart and pin one end of the band under your foot, letting it run up behind your back.
Grip the handle with one hand behind your head, elbow bent and pointing to the ceiling.
Inhale, then as you exhale, extend your arm straight overhead until your elbow is fully straightened.
Keep your upper arm close to your head and your core braced.
Inhale and slowly bend your elbow to return the handle behind your head.
Complete all repetitions, then switch arms.

Common mistakes

Flaring the elbow out to the side, which shifts tension away from the triceps and places unnecessary stress on the shoulder joint.
Arching the lower back to compensate for band tension, which indicates a loss of core bracing and strains the spine.
Rushing the eccentric phase by letting the band snap the forearm down without control, missing valuable muscle-building tension.
Failing to achieve full elbow lockout at the top, which limits the peak contraction of the triceps.

Tips

Keep your upper arm vertical and pinned close to your ear so movement occurs solely at the elbow joint.
Brace your core and squeeze your glutes throughout the set to maintain a neutral spine under overhead tension.
Adjust the resistance by shifting how much of the band is anchored under your foot before starting the set.

Sets and reps

Perform 3 to 4 sets of 12 to 15 controlled repetitions per arm, resting 45 to 60 seconds between sides to maximize triceps hypertrophy.

Muscles worked

Band Overhead Single Arm Triceps Extension (Version 2): 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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On a computer? Point your phone's camera here to get the app.

Questions

Can this exercise be done seated?

Yes, sitting on a bench or chair with the band secured under your glutes or the seat stabilizes the pelvis and helps prevent lower back hyperextension.

What should you do if overhead extensions cause elbow pain?

Reduce band tension and ensure your elbow stays aligned; if joint pain persists, stop the movement and consult a qualified healthcare professional.

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