Overhead Band Triceps Extension
A bilateral elbow-extension exercise with an elastic band anchored low behind the body. The overhead arm position loads the triceps while the standing split stance supports a steady torso.
- Body part
- Triceps: all exercises
- Movement
- Extension: all exercises
- Equipment
- Resistance Band: all exercisesSquat Rack
What it trains
- Triceps Long Head, Primary, 85%
- Triceps Medial Head, Primary, 85%
- Triceps Lateral Head, Primary, 85%
- Lower Abs, Stabilizer, 25%
- Upper Abs, Stabilizer, 25%
- Obliques, Stabilizer, 25%
How to perform
Secure the band to a stable low anchor behind you and inspect the band and attachment.
Take a split stance facing away from the anchor. Hold the band with both hands behind your head, with the upper arms raised.
Straighten both elbows without swinging the upper arms or arching the lower back.
Bend the elbows under control to return the hands behind the head. Keep the same stance throughout each repetition.
Tips
Use a band tension that permits a steady overhead arm position.
Keep the ribs over the pelvis and breathe throughout the movement.
This version uses an external low anchor, not a band trapped under a foot.
Common mistakes
Extending the lower back to finish the repetition.
Swinging the upper arms instead of moving mainly at the elbows.
Using an unsecured anchor or damaged band.
Related exercises
Variations · 1
Cable Overhead Triceps Extension
Overhead elbow extension with cable resistance instead of an externally anchored elastic band.
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