Band overhead triceps extension

Band overhead triceps extension

The band overhead triceps extension is a fantastic exercise that targets the muscles in your triceps, the large muscles located at the back of your upper arms. This exercise is especially effective for toning and strengthening your triceps, helping you achieve those defined, sculpted arms you've always desired. To perform the band overhead triceps extension, you'll need an exercise band, which is a flexible resistance band that provides tension throughout the movement. This exercise can be done at home or in the gym and is suitable for all fitness levels. This exercise involves holding the band overhead with both hands and then slowly lowering it behind your head until your arms are fully extended. It is important to maintain proper form throughout the movement to ensure maximum effectiveness and reduce the risk of injury. The band overhead triceps extension primarily targets the long head of the triceps muscle, which is the largest and most noticeable part of the triceps. By incorporating this exercise into your routine, you can effectively isolate and strengthen this muscle, contributing to increased arm strength and a more sculpted appearance. Remember to start with a light resistance band and gradually increase the tension as you become more comfortable with the exercise. As with any resistance-based exercise, it's important to maintain control and perform the movement in a slow and controlled manner, focusing on the muscle contraction and extension. Incorporating the band overhead triceps extension into your workout routine a few times a week, alongside other triceps exercises, will help you build strength, endurance, and muscular definition in your triceps. Remember to listen to your body, gradually progress, and enjoy the process of working towards your fitness goals.


  • Stand with one foot forward and slightly bend your knees.
  • Place a resistance band under both feet and hold the handles or ends with palms facing up.
  • Engage your core and keep your elbows close to your head throughout the exercise.
  • Exhale as you extend your arms overhead, fully straightening your elbows.
  • Inhale as you slowly bend your elbows to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to prevent injury and engage the triceps effectively.
  • Start with lighter resistance bands and gradually increase the tension as your strength improves.
  • Ensure that your elbows are the only joints moving during the exercise, keeping a stable upper body.
  • Exhale as you extend your arms and inhale as you return to the starting position for better control and stability.
  • Include this exercise in your triceps workout routine at least twice a week for best results.
  • Perform a warm-up before starting this exercise to prepare your triceps and prevent muscle strains.
  • Don't lock out your elbows at the top of the movement to avoid unnecessary stress on the joint.
  • Vary your grip width to target different areas of the triceps muscle.
  • Engage your core muscles and maintain a stable posture throughout the exercise.
  • If using a resistance band without handles, grasp the band securely with both hands and maintain tension throughout the movement.


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