Triceps · Resistance bands

Band Overhead Single Arm Triceps Extension

The band overhead single arm triceps extension is an isolation exercise that emphasizes the long head of the triceps by placing it in a fully stretched position. It fits well toward the end of an upper-body or push session to address muscular imbalances and build arm definition without heavy joint load.

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

How to do it

Stand on one end of the band with the band running up behind your back, and grip the top handle in one hand.
Raise that arm overhead and bend the elbow so the handle hangs behind your head, elbow pointing up.
Keep your back straight, core braced, and upper arm close to your head.
Inhale. As you exhale, extend your arm straight up overhead until the elbow is fully straightened.
Inhale and slowly bend the elbow to lower the handle back behind your head.
Complete all reps, then switch arms.

Common mistakes

Flaring the working elbow out to the side shifts tension away from the triceps and onto the shoulder joint.
Arching the lower back to force the band upward causes unnecessary compressive stress on the lumbar spine.
Allowing the band to snap the forearm down during the eccentric phase risks joint irritation and reduces time under tension.
Moving the entire upper arm forward and back rather than hinging solely at the elbow turns the movement into a shoulder press.

Tips

Use your free hand to gently guide and steady the working elbow so it stays pointed toward the ceiling.
Adjust the band's resistance before starting by stepping closer to or further from the working handle.
Keep your ribcage pinned down and glutes engaged to prevent your torso from shifting under tension.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions per arm. Rest for 45 to 60 seconds between alternating arms or sets.

Muscles worked

Band Overhead Single Arm 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 is the overhead position beneficial for the triceps?

Raising the arm overhead stretches the long head of the triceps across both the shoulder and elbow joints, allowing for a fuller contraction.

What should you do if you feel pain in your elbow or shoulder?

Stop the exercise immediately to avoid aggravating connective tissue, and consult a specialist if the discomfort continues.

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