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Band overhead triceps extension (VERSION 2)

Band overhead triceps extension (VERSION 2)

The Band overhead triceps extension (VERSION 2) is a highly effective exercise that primarily targets the triceps, as well as engages the shoulders and core muscles. This exercise is a variation of the traditional overhead triceps extension, using resistance bands to add an extra challenge and increase resistance. By using resistance bands, you are able to provide continuous tension throughout the entire range of motion, maximizing muscle activation and promoting muscle growth. Furthermore, the Band overhead triceps extension (VERSION 2) helps improve stability and coordination, as you need to control the resistance band while performing the movement. To perform this exercise, you will need a resistance band and a sturdy anchor point such as a pole or a door frame. Start by standing with your feet shoulder-width apart, holding the resistance band with an overhand grip. Raise your arms overhead, keeping them close to your ears. Next, bend your elbows and lower your hands behind your head while maintaining a tight core and stable posture. Slowly extend your arms, pushing the resistance band upwards until your arms are fully extended. Pause for a moment, feeling the contraction in your triceps, and then slowly return to the starting position. To maximize the effectiveness of this exercise, focus on maintaining proper form throughout the entire movement. Avoid swinging your arms or using momentum to lift the resistance band. Instead, engage your triceps and control the band's resistance in a slow and controlled manner. Including the Band overhead triceps extension (VERSION 2) in your workout routine can help you develop strong and well-defined triceps. However, it's essential to remember that proper warm-up, form, and selecting an appropriate resistance level are crucial for safety and effectiveness. As with any exercise, listen to your body, start with lighter resistance, and gradually increase it as you build strength and confidence.


  • Start by standing with your feet shoulder-width apart and a slight bend in your knees.
  • Grasp the ends of the resistance band with an overhand grip, and make sure the band is securely anchored behind you. Your hands should be positioned shoulder-width apart.
  • Extend your arms straight overhead, keeping your elbows close to your head.
  • Slowly lower the band behind your head by bending your elbows. Your upper arms should remain stationary throughout the movement.
  • Continue lowering the band until your forearms are parallel to the ground or slightly past parallel.
  • Pause for a moment at the bottom of the movement, feeling the stretch in your triceps.
  • To complete the exercise, straighten your arms and return to the starting position.
  • Repeat the movement for the desired number of repetitions.
  • Remember to maintain a controlled and steady pace throughout the exercise.

Tips & Tricks

  • Start with a light resistance band and gradually increase the tension as you get stronger.
  • Focus on keeping your elbows close to your head throughout the movement to target your triceps effectively.
  • Engage your core muscles to maintain stability and prevent excessive arching of your back.
  • Control the movement both on the way up and on the way down to maximize the muscle contraction.
  • To add variety, try using different types of resistance bands or attachments to target your triceps from different angles.
  • Incorporate this exercise into your triceps workout routine to strengthen and tone the back of your arms.
  • Make sure to warm up your triceps with some light cardio and dynamic stretches before performing this exercise.
  • Avoid using momentum or swinging your arms during the movement to keep tension on your triceps.
  • Breathe consistently throughout the exercise, exhaling as you extend your arms and inhaling as you bring them back to the starting position.
  • If you experience any pain or discomfort, stop the exercise and consult with a fitness professional or healthcare provider.


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