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Band Overhead Triceps Extension
Stand with your feet shoulder-width apart, holding a resistance band overhead with both hands. Keeping your elbows close to your head, bend your arms to lower the band behind you, then extend your arms to return to the starting position. Focus on keeping your core engaged and elbows stationary throughout the movement.
- Target muscles
- Triceps
- Also works
- Shoulders
- Equipment
- Resistance bands
- Training style
- Home, Gym-based
- Logged as
- Weight and reps
- Popularity
- 60 of 100
Band Overhead Triceps Extension: how to do it
- Stand with your feet shoulder-width apart, holding a resistance band overhead with both hands.
- Keeping your elbows close to your head, lower the band behind you by bending your elbows.
- Extend your arms back to the starting position, squeezing your triceps at the top.
- Repeat for the desired number of repetitions.
Common mistakes
Avoid flaring your elbows outward, as this reduces tension on the triceps and can strain your shoulders. Leaning forward excessively or arching your lower back can also cause discomfort—keep your core tight and posture upright.
Alternatives
More Triceps exercises
Questions about Band Overhead Triceps Extension
What muscles does the Band Overhead Triceps Extension work?
This exercise primarily targets the triceps, located on the back of your upper arms. It also engages the shoulders as secondary muscles to stabilize the movement, especially when performed with strict form.
Do I need special equipment for the Band Overhead Triceps Extension?
You only need a resistance band to perform this exercise, making it ideal for home workouts or travel. If you don’t have a band, you can substitute with a cable machine at the gym or use dumbbells for an overhead triceps extension.
Is the Band Overhead Triceps Extension suitable for beginners?
Yes, it’s beginner-friendly as long as you use a light resistance band and focus on controlled movements. Beginners should start with fewer sets and prioritize learning proper elbow and shoulder positioning before increasing resistance.
What are common mistakes to avoid during Band Overhead Triceps Extensions?
Avoid flaring your elbows outward, as this reduces tension on the triceps and can strain your shoulders. Leaning forward excessively or arching your lower back can also cause discomfort—keep your core tight and posture upright.
How many sets and reps should I do for Band Overhead Triceps Extensions?
For general strength and toning, perform 3 sets of 10–15 reps using a moderate resistance band. Advanced lifters can use heavier bands and aim for 8–12 reps to improve triceps hypertrophy.
Are there any safety tips for Band Overhead Triceps Extensions?
Ensure the band is securely anchored or stepped on to prevent slipping during the movement. Keep a neutral spine and avoid locking out your elbows fully, which can reduce joint stress.
What variations can I try for Band Overhead Triceps Extensions?
You can perform the exercise seated to minimize lower back involvement or use a single-arm overhead triceps extension to improve muscle imbalances. Changing band tension or grip width also offers a fresh challenge for the muscles.