Exercise guide
Band Overhead Single Arm Triceps Extension
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This unilateral isolation exercise targets the long head of the triceps by placing the muscle in a fully stretched position. Using a resistance band provides ascending tension, maximizing the contraction at the top of the movement while improving elbow health.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Anchor a resistance band to a low point on a power rack or sturdy post.
- Stand facing away from the anchor point in a staggered stance (one foot forward) for better balance.
- Grasp the band with one hand and bring your arm up so your elbow points toward the ceiling and your hand is behind your head.
- Engage your core and tuck your ribcage down to prevent your lower back from arching.
How to do it
- Exhale and extend your arm vertically by straightening the elbow until your hand is directly over your shoulder.
- Squeeze the triceps hard at the peak of the movement, ensuring the upper arm remains stationary.
- Inhale and slowly lower the band back to the starting position behind your head, maintaining tension throughout the descent.
- Perform the movement with a controlled 2-1-2 tempo (2 seconds up, 1 second squeeze, 2 seconds down).
Form checklist
- Keep your working elbow tucked close to your ear; avoid letting it flare out to the side.
- Maintain a vertical upper arm position throughout the entire set.
- Keep your head neutral and chest up; do not let the band pull your neck forward.
- Ensure the movement only occurs at the elbow joint, not the shoulder.
Pro tips
- Use your non-working hand to lightly hold the elbow of the working arm in place to ensure strict form.
- Focus on the deep stretch at the bottom of the rep to maximize recruitment of the triceps' long head.
- Pause for a full second at the top of the rep to fight the band's desire to snap back.
Make it harder
- Step further away from the anchor point to increase the baseline resistance of the band.
- Add a 3-second slow eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the band overhead single arm triceps extension work?
- The band overhead single arm triceps extension primarily targets the triceps, and also works the deltoids and forearms as secondary muscles.
- What equipment do you need for the band overhead single arm triceps extension?
- The band overhead single arm triceps extension uses resistance band.
- Is the band overhead single arm triceps extension good for beginners?
- Yes. The band overhead single arm triceps extension is a beginner-friendly movement and a strong foundation to build on.