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Triceps · Intermediate

Band Standing Triceps Extension

Standing bilateral overhead elbow extension from a low rear band anchor, targeting the triceps.

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Exercise overview

Training details

Triceps

Equipment

Resistance Band

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor a resistance band securely near floor height behind you, face away, and bring both hands overhead with your elbows bent.
  2. 02Stand upright in a stable stance, brace your trunk, and keep your upper arms beside your head.
  3. 03Straighten your elbows to press your hands upward against the band without allowing your upper arms to drift.
  4. 04Pause briefly at full elbow extension with your wrists neutral and ribs down.
  5. 05Bend your elbows slowly to return your hands behind your head while keeping your shoulders and torso still.

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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 variationBand Overhead Single-Arm Triceps ExtensionRelated variationCable Triceps PushdownRelated variationBand Skull Crusher

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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 substituteBanded Triceps PushdownComparable substituteDumbbell Row to Kickback

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