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Resistance Band Single-Arm Overhead Tricep Extension
A single-arm isolation exercise using a resistance band that targets the triceps to build arm strength and definition; performed overhead for emphasis on the long head.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Abs, 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
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor the resistance band under the foot on the working side. Stand with feet shoulder-width apart, grip the band with one hand using an underhand grip, and raise your arm overhead with elbow bent and close to your head.
- Exhale and extend your elbow to straighten your arm overhead, keeping your upper arm stationary.
- Squeeze your triceps at full extension.
- Inhale and slowly bend your elbow to lower the band behind your head.
- Maintain core engagement and neutral spine throughout.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Elbow tight to head
- Upper arm stationary
- Core braced
- Controlled lowering
- Squeeze at top
Breathing
Exhale during the extension phase and inhale during the lowering phase while bracing your core.
Tempo
2-1-1
Range of Motion
Extend elbow from 90-degree bend to near full straight arm without locking out, keeping upper arm vertical.
Safety
Safety Notes
- Avoid if acute elbow or shoulder pain
- Ensure band allows full control
- Do not lock elbows
- Maintain straight back
Spotting
Spotting not required; use lighter band if stability is an issue.
Common Mistakes
- Flaring elbows outward
- Using momentum or jerking
- Arching lower back
- Locking elbows at top
- Incomplete range of motion
When to Avoid
- Acute elbow joint pain
- Acute shoulder joint pain
- Severe overhead shoulder mobility limitations
Flexibility Needed
- Adequate shoulder flexion for vertical arm position
Build Up First
- Basic elbow extension form competency
Also known as
Single-Arm Band Overhead Tricep Extension, Banded Single-Arm Overhead Triceps Pressdown, One-Arm Resistance Band Tricep Extension
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