Kneeling Overhead Tricep Extension
The kneeling overhead tricep extension with a resistance band targets the triceps brachii in the fully stretched position. Kneeling provides a stable base while anchoring the band beneath the knee, allowing for effective overhead tricep loading without equipment.
How to do it
- Kneel on one knee and anchor a resistance band beneath the planted knee.
- Hold the other end of the band with both hands and raise your arms overhead.
- Keeping your upper arms stationary, bend your elbows to lower your hands behind your head.
- Extend your arms fully overhead to return to the starting position, squeezing your triceps.
- Repeat for the desired number of repetitions.
Form cues
- Anchor the resistance band securely under your knee.
- Keep your elbows pointing forward and close to your head.
- Lower your hands slowly behind your head until your forearms break parallel.
- Press the band straight up by fully extending your elbows.
Breathing: Inhale as you bend your elbows and lower the band behind your head, and exhale as you press back up to the starting position.
Common mistakes
- Flaring your elbows out to the sides, which reduces the load on the triceps and shifts stress to the shoulders.
- Arching your lower back as you press overhead, which often happens when using a band that is too heavy.
- Moving your upper arms during the press, turning the isolation movement into a press rather than an extension.
Muscles worked
Primary: triceps. Secondary: shoulders, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp elbow or shoulder discomfort, ease off or choose a gentler arm exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel your triceps working along the back of your upper arms. A mild stretch should also be felt at the bottom of the movement.
What if the band is too tight or too loose?
If it is too difficult, you can stand on the band with both feet instead of kneeling, or switch to a lighter band. If it is too easy, grab the band closer to your knee to increase tension.
Can I do this standing instead of kneeling?
Yes, standing on the band works similarly, but kneeling helps stabilize your torso and prevents you from using momentum to lift.