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Band Overhead Triceps Extension (VERSION 2)

Band Overhead Triceps Extension (VERSION 2)

The Band Overhead Triceps Extension (Version 2) is an effective exercise that targets the triceps muscles, helping to strengthen and tone the back of your arms. This exercise provides a great alternative to traditional triceps exercises like skull crushers or triceps pushdowns, as it engages multiple muscle fibers within the triceps. To perform this exercise, you will need a resistance band, preferably one with handles for a comfortable grip. The band overhead triceps extension can be done both at home and at the gym, making it a versatile option for your workout routine. By grasping the handles of the resistance band with an overhand grip, you can begin the exercise by extending your arms straight overhead, ensuring your elbows are close to your head. The resistance band should have slight tension at this starting position. From here, slowly bend your elbows and lower the handles of the band behind your head until your forearms are parallel to the floor. It's important to keep your upper arms stationary and close to your head throughout the movement. Pause briefly at the bottom, and then exhale as you extend your arms back to the starting position. The Band Overhead Triceps Extension (Version 2) not only increases the strength and definition of your triceps but also engages your core muscles during the movement. As with any exercise, focus on maintaining proper form and control throughout to maximize the benefits and reduce the risk of injury. Incorporate this exercise into your upper body workouts or superset it with other triceps exercises for a challenging and well-rounded arm routine. Remember to adjust the resistance of the band according to your fitness level and gradually increase it as your strength improves.


  • Stand tall with your feet hip-width apart and hold one end of the resistance band in each hand.
  • Raise your arms overhead, keeping your elbows close to your ears and your palms facing each other.
  • Bend your elbows and lower the band behind your head until your forearms are parallel to the floor.
  • Pause briefly, then extend your elbows to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with lighter resistance bands and gradually progress to heavier bands to challenge your triceps muscles.
  • Maintain a neutral spine and engage your core throughout the exercise.
  • Initiate the movement by squeezing your triceps to extend your arms fully overhead.
  • Keep your elbows close to your ears and avoid flaring them out to the sides.
  • Control the movement while lowering the bands back to the starting position.
  • Perform the exercise in a slow and controlled manner to fully engage your triceps muscles.
  • Focus on feeling the tension in your triceps throughout the entire range of motion.
  • Avoid using momentum or swinging your arms to lift the bands overhead.
  • If using resistance bands with handles, make sure to securely grip the handles to maintain proper form.
  • Remember to breathe properly during the exercise, inhaling during the eccentric phase and exhaling during the concentric phase.


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