Band overhead triceps extension
Strengthen your triceps with the band overhead extension. This isolation exercise targets all three heads, building arm definition and pushing strength
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Band overhead triceps extension
Band side triceps extension
Upper Arms · Triceps Brachii · Band
Barbell Seated Overhead Triceps Extension
Upper Arms · Triceps Brachii · Barbell
Overhead Triceps Stretch
Upper Arms · Triceps Brachii · Body weight
Band Overhead Single Arm Triceps Extension
Upper Arms · Triceps Brachii · Band
Description
A resistance band exercise that targets the triceps muscles. The exercise is performed by stretching the band overhead with both hands, then extending and retracting the arms.
Save Band overhead triceps extension to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Band overhead triceps extension
- 01Setup
Stand with feet shoulder-width apart, holding one end of a resistance band in each hand.
- 02Setup
Place one foot (the anchor foot) securely on the center of the band, ensuring it is under your arch.
- 03Setup
Raise your hands overhead, holding the band with an overhand grip, palms facing each other, and elbows bent so the band is behind your head.
- 04
Keeping your elbows close to your head and pointing forward, slowly extend your arms straight overhead, contracting your triceps forcefully.
- 05
Hold the peak contraction briefly, then slowly lower the band back to the starting position, controlling the resistance throughout the movement.
Tips
- Focus on keeping your elbows tucked in and pointed forward throughout the movement to maximize triceps activation and minimize shoulder strain.
- Control the eccentric (lowering) phase of the movement by resisting the band's pull, which increases time under tension for better muscle growth.
- Choose a band resistance that allows you to complete your reps with good form but still provides a challenging contraction at the top.
- Engage your core to maintain a stable torso and prevent your lower back from arching excessively as you extend the band overhead.
Common mistakes
- Flaring elbows out to the sides reduces triceps engagement; keep your elbows tucked in and pointing forward.
- Using momentum to "swing" the band instead of controlled extension diminishes muscle activation; focus on a slow, deliberate movement.
- Arching the lower back excessively during the extension can cause strain; brace your core to maintain a neutral spine.
In the Ellim app, Band overhead triceps extension unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train band overhead triceps extension?
Get Ellim — FreeQuestions
What muscles does Band overhead triceps extension work?
Band overhead triceps extension primarily targets Triceps Brachii.
Is Band overhead triceps extension good for beginners?
Band overhead triceps extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Band overhead triceps extension?
You need Band to perform Band overhead triceps extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Band overhead triceps extension?
Focus on keeping your elbows tucked in and pointed forward throughout the movement to maximize triceps activation and minimize shoulder strain. Control the eccentric (lowering) phase of the movement by resisting the band's pull, which increases time under tension for better muscle growth. Choose a band resistance that allows you to complete your reps with good form but still provides a challenging contraction at the top. Engage your core to maintain a stable torso and prevent your lower back from arching excessively as you extend the band overhead.
What are common mistakes when doing Band overhead triceps extension?
Flaring elbows out to the sides reduces triceps engagement; keep your elbows tucked in and pointing forward. Using momentum to "swing" the band instead of controlled extension diminishes muscle activation; focus on a slow, deliberate movement. Arching the lower back excessively during the extension can cause strain; brace your core to maintain a neutral spine.
Related exercises
Band Triceps Kickback
Upper Arms · Triceps Brachii · Band
Band Pushdown
Upper Arms · Triceps Brachii · Band
Resistance Band Triceps Pushdown
Upper Arms · Triceps Brachii · Resistance Band
Dumbbell One Arm Triceps Extension (on bench)
Upper Arms · Triceps Brachii · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Band overhead triceps extension.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store