Exercise guide
Band Overhead Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
- Waist
The band overhead triceps extension specifically targets the long head of the triceps by placing it in a fully stretched position. Using a resistance band provides unique ascending resistance, meaning the tension increases as you reach full elbow extension.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Anchor a resistance band to the bottom of a power rack or step on the center of the band with one foot.
- Face away from the anchor point and grasp the band with both hands using a neutral grip (palms facing each other).
- Bring your hands behind your head with your elbows bent and pointing directly toward the ceiling.
- Adopt a staggered stance (one foot forward) to stabilize your torso and prevent lower back arching.
How to do it
- Exhale as you extend your arms vertically toward the ceiling, keeping your upper arms stationary and tucked close to your ears.
- Contract your triceps forcefully at the top of the movement, fully locking out your elbows.
- Inhale as you slowly lower the band back behind your head until you feel a deep stretch in your triceps.
- Maintain a controlled tempo, taking 2 seconds to extend and 2 seconds to lower.
Form checklist
- Keep your elbows pointing forward and tucked in; do not let them flare out to the sides.
- Maintain a tight core and neutral spine to avoid leaning forward or arching the low back.
- Ensure your upper arms remain vertical and still throughout the entire set.
- Move only at the elbow joint to keep the focus entirely on the triceps.
Pro tips
- At the bottom of the rep, allow the band to pull your hands slightly lower to maximize the stretch on the long head of the triceps.
- Pull the band slightly outward as you reach full extension to increase the intensity of the peak contraction.
Make it harder
- Increase the resistance by using a thicker band or stepping further away from the anchor point to increase pre-stretch tension.
- Perform the exercise unilaterally (one arm at a time) to eliminate strength imbalances and increase core stability demands.
Frequently asked
- What muscles does the band overhead triceps extension work?
- The band overhead triceps extension primarily targets the triceps, and also works the abs, deltoids, forearms, and obliques as secondary muscles.
- What equipment do you need for the band overhead triceps extension?
- The band overhead triceps extension uses resistance band.
- Is the band overhead triceps extension good for beginners?
- The band overhead triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.