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Resistance Band Overhead Tricep Extension
An isolation exercise using a resistance band held overhead to target the triceps, emphasizing the long head, for building arm strength and hypertrophy; suitable for home workouts with variable tension.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Abs
Accessory Muscles
Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Anterior Delts
Abs
3/10Rectus Abdominis
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on the center of a resistance band with feet shoulder-width apart. Grip the ends and position hands behind your head with elbows pointing upward.
- Brace your core and keep upper arms stationary.
- Exhale as you extend your elbows to push the band overhead until arms are nearly straight.
- Squeeze your triceps at the top.
- Inhale as you slowly bend your elbows to lower hands behind your head.
- Maintain tension in the band throughout.
- Repeat for reps while controlling the movement.
Coaching Tips
Form Cues
- Elbows close to ears.
- Upper arms fixed.
- Full arm extension.
- Control the descent.
- Core tight.
Breathing
Inhale during the lowering phase and exhale as you extend your arms overhead. Brace your core before each rep.
Tempo
3-1-1
Range of Motion
Start with elbows bent so hands are at or behind the head; extend until arms are straight overhead without locking elbows.
Safety
Safety Notes
- Secure the band under both feet to prevent slippage.
- Choose appropriate band tension for strict form.
- Avoid locking elbows at the top.
- Stop if you feel sharp elbow or shoulder pain.
- Maintain neutral spine to protect lower back.
Spotting
Spotting not required; bands provide self-limiting resistance. Use a partner for form checks if new to the exercise.
Common Mistakes
- Flaring elbows outward.
- Arching the lower back.
- Using shoulder momentum.
- Incomplete range of motion.
- Snapping the band quickly.
When to Avoid
- Acute elbow pain
- Shoulder impingement
- Recent tricep strain
Flexibility Needed
- Shoulder flexion to overhead position
- Wrist extension for grip
Build Up First
- Basic understanding of elbow extension
- Ability to brace core while standing
Also known as
Overhead Band Tricep Extension, Banded Overhead Tricep Press, Resistance Band Tricep Pushdown Overhead, Band Triceps Extension Overhead
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