Resistance Band Overhead Triceps Extension
The resistance band overhead triceps extension targets the long head of the triceps through an overhead extension movement. The band provides progressive resistance, making it an accessible and effective option for triceps development.
How to do it
- Stand on one end of a resistance band and hold the other end overhead with both hands.
- Position your elbows bent and pointing toward the ceiling behind your head.
- Extend your arms fully overhead by straightening your elbows.
- Pause at the top and squeeze your triceps.
- Slowly lower the band back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows pointing straight up toward the ceiling.
- Keep your upper arms stable as you move.
- Exhale as you press the band upward.
- Control the return speed back to the starting position.
Breathing: Inhale as you slowly bend your elbows to lower the band, and exhale as you press your arms straight overhead.
Common mistakes
- Flaring elbows out to the sides reduces tension on the triceps and shifts work to the shoulders.
- Using momentum makes the movement easier and reduces muscle activation in the arms.
- Arching the lower back usually means the band resistance is too heavy for your current position.
Muscles worked
Primary: triceps. Secondary: shoulders, forearms.
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 × 10–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel shoulder discomfort overhead, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel this exercise?
You should feel tension primarily in the back of your upper arms, known as your triceps.
What if my shoulders hurt during the overhead position?
If you feel discomfort in your shoulder joints, ease off the stretch or choose a gentler triceps movement that keeps your arms lower.
How often can I do this movement?
2 to 3 times per week is a great starting frequency, allowing at least a day of rest between sessions for recovery.