Triceps · Resistance bands

Resistance Band Single Arm Overhead Triceps Extension

The resistance band single arm overhead triceps extension is an isolation exercise that emphasizes the long head of the triceps due to the overhead arm position. It serves well toward the end of an upper-body or push workout to address muscular imbalances and build arm definition.

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

How to do it

Stand with one foot on the end of the band, feet staggered for balance.
Grasp the other end of the loop with the hand on the same side and raise your arm overhead, elbow bent so your hand is behind your head.
Keep your elbow pointing to the ceiling and close to your head.
As you exhale, extend your arm straight up until it is fully straightened.
Inhale and slowly bend your elbow to lower your hand behind your head.
Complete all repetitions, then switch arms.

Common mistakes

Flaring the elbow out to the side shifts tension away from the triceps and places unwanted stress on the shoulder joint.
Arching the lower back compromises core stability and usually indicates that the band resistance is too heavy.
Allowing the band to snap back quickly on the eccentric phase eliminates time under tension and risks elbow strain.

Tips

Keep the upper arm stationary and positioned vertically close to the head throughout the entire movement.
Brace the core and maintain a staggered stance to prevent the torso from swaying or leaning backward.
Pause for a brief second at full extension to maximize peak contraction of the triceps.

Sets and reps

Perform 3–4 sets of 12–15 repetitions per arm, resting 45–60 seconds between sides.

Muscles worked

Resistance Band Single Arm 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 is the overhead variation effective for the triceps?

Raising the arm overhead places the long head of the triceps under a deep stretch, which recruits more muscle fibers than traditional pushdown movements.

What should be done if elbow discomfort occurs?

Stop the exercise immediately, reduce the band tension, and consult a qualified specialist if the pain persists.

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