Band High Pulley Overhead Triceps Extension

Muscles worked

Setup

1. Secure a resistance band to a high point on the power rack, well above head height.
2. Face away from the rack and grasp the band with both hands, bringing them behind your head with elbows bent.
3. Step forward into a staggered stance to create initial tension and stabilize your torso.
4. Position your elbows so they are pointing forward and slightly upward, framing your face.

How to do it

1. Exhale and extend your arms forward and upward by straightening your elbows while keeping your upper arms fixed.
2. Contract your triceps forcefully at the top of the movement where the band tension is greatest.
3. Inhale as you slowly return the band to the starting position behind your head, feeling a deep stretch in the triceps.
4. Maintain a controlled 2-1-2-0 tempo, focusing on the eccentric (lowering) phase.

Form checklist

• Keep elbows tucked in toward your ears and prevent them from flaring outward.
• Engage your core to prevent your lower back from arching under the band's pull.
• Ensure only the forearms move; the upper arms should remain stationary throughout.
• Keep your head and neck in a neutral position, looking straight ahead.

Pro tips

• Focus on the deep stretch at the bottom of the movement to maximize long-head recruitment.
• Think about pushing the band 'away' from the rack rather than just 'up' to maintain constant tension on the muscle.

Make it harder

• Incorporate a 3-second isometric hold at the point of peak contraction.
• Step further away from the anchor point to increase the band's resistance throughout the entire range of motion.

Frequently asked

What muscles does the band high pulley overhead triceps extension work?

The band high pulley overhead triceps extension primarily targets the triceps, and also works the abs, deltoids, lats, and obliques as secondary muscles.

What equipment do you need for the band high pulley overhead triceps extension?

The band high pulley overhead triceps extension uses resistance band.

Is the band high pulley overhead triceps extension good for beginners?

The band high pulley overhead triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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