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Triceps · Intermediate

Band Overhead Single-Arm Triceps Extension

Single-arm overhead triceps extension from a low rear band anchor, emphasizing strict elbow movement and trunk control.

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Exercise overview

Training details

TricepsShoulders

Equipment

Resistance Band

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure a resistance band to a low anchor behind you and stand facing away from it in a stable stance.
  2. 02Hold the band in one hand, bring that arm overhead, and bend the elbow so the hand lowers behind the head.
  3. 03Keep the upper arm close to the ear, stack the ribs over the pelvis, and extend the elbow upward against the band.
  4. 04Finish with the arm straight without shrugging, leaning backward, or letting the elbow flare.
  5. 05Lower the hand behind the head slowly, complete the prescribed repetitions, and switch arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Triceps PushdownRelated variationBand Skull CrusherRelated variationBand Standing Triceps ExtensionRelated variationCable Straight-Bar Triceps PushdownRelated variationCable V-Bar Triceps PushdownRelated variationRope Triceps Pushdown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell One-Arm Overhead Triceps ExtensionComparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-Up

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