Triceps · Resistance bands

Band Overhead Triceps Extension (Version 2)

The band overhead triceps extension in a split stance is an isolation exercise that emphasizes the long head of the triceps through an overhead stretch. It suits lifters of all experience levels and works best toward the end of an upper-body or arm workout to fully fatigue the triceps.

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

How to do it

Stand on the middle of the band with one foot, step the other foot back for balance, and bring both handles up behind your head, elbows bent and pointing to the ceiling.
Keep your back straight, core braced, and elbows close to your head.
Inhale, then as you exhale, extend your arms straight overhead until your elbows are fully straightened.
Keep your upper arms still — only your forearms should move.
Inhale and slowly bend your elbows to lower the handles back behind your head.

Common mistakes

Flaring the elbows outward reduces tension on the long head of the triceps and places unnecessary stress on the shoulder joints.
Arching the lower back to press the band shifts tension away from the arms onto the lumbar spine.
Moving the upper arms instead of hinging strictly at the elbows turns an isolation movement into an inefficient compound press.
Allowing the band to snap the arms down quickly eliminates eccentric tension and can strain the elbow connective tissue.

Tips

Keep your core braced and ribs pulled down to maintain a stable, neutral spine throughout the set.
Point your elbows forward rather than letting them drift wide to keep the target muscles under continuous load.
Pause for a brief second at full elbow extension to maximize peak contraction against the peak tension of the band.

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 hypertrophy and muscular endurance.

Muscles worked

Band Overhead 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

Why is this overhead variation effective for the triceps?

Placing the arms overhead pre-stretches the triceps' long head, allowing for greater muscle recruitment and a deeper stretch than neutral-arm pushdowns.

What should you do if your elbows ache during the movement?

Reduce the band tension and ensure your elbows remain aligned; if joint pain persists, stop the exercise and consult a healthcare professional.

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