Band Overhead Triceps Extension tutorial
This single-joint band exercise trains the triceps, especially the long head, in a stretched overhead position. It needs only a resistance band and is great for home workouts.
How to perform
- Stand on the band or anchor it low, in a standing or staggered stance.
- Hold the end of the band with both hands behind your head, elbows pointing up.
- Brace your core and keep your back straight.
- Keep your elbows still and extend your hands overhead until your arms are straight.
- Squeeze the triceps briefly at the top.
- Bend your elbows slowly and return to the start.
Breathing: Exhale as you straighten your arms and inhale as you return.
Key tips
- Keep your elbows close to your head and pointing up.
- Hold the band at a length that gives tension from the start.
- Return slowly to feel the stretch.
Common mistakes
- Letting the elbows flare to the sides.
- Arching the lower back and pushing the belly forward.
- Letting the band snap back on the return.
Safety: Check the band for tears before use, and reduce resistance if you feel elbow or shoulder pain.
TricepsPrimary muscle
Resistance bandEquipment
BeginnerLevel
HomeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
