Band Overhead Triceps Extension: how to do it right
In short: Overhead elbow extension with a band, targeting the triceps loaded in the lengthened position, arm against your ear.
How to do it, step by step
- 1Anchor the band on the floor or low behind you, grab it with both hands or one, arms straight overhead.
- 2Keep your elbows tucked in and pointing forward, shoulders down, bracing engaged.
- 3Bend the elbows to lower your hands behind your neck, looking for the full triceps stretch.
- 4Straighten the elbows by pushing the band upward, without spreading your arms.
- 5Brake the return over 2 to 3 seconds, with no bounce or letting go at the bottom.
The mistake to avoid
Don't let your elbows flare out. Keep them close to your head.
Other common mistakes
- Flaring the elbows out to the sides, which steals the work from the triceps: keep them tucked in and pointing forward.
- Letting the band snap you back with a bounce, which removes the tension: control the return over 2 to 3 seconds.
- Arching your lower back when the load pulls: brace your abs and pull your ribs in.
- Shortening the range at the bottom out of fear of the stretch: go all the way down until you feel the triceps under tension.
Muscles worked
- Main:
- Triceps
The triceps brachii is the only real prime mover. Its long head, which attaches to the shoulder blade, is stretched to the maximum by the overhead arm position: it is the one taking the most tension here. The lateral and medial heads assist the elbow extension. The shoulder and the scapular stabilizers play a fixing role.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Skull Crusher ›
- Seated EZ-Bar Overhead Extension ›
- Standing Dumbbell Overhead Triceps Extension ›
- Two-Hand Overhead Dumbbell Extension ›
- Overhead Rope Triceps Extension ›
Frequently asked questions
How do I do this exercise?
Anchor the band low behind you, grab it with both hands, arms straight overhead. Elbows tucked in and pointing forward, shoulders down. Bend the elbows to lower your hands behind your neck looking for the stretch, then straighten without spreading your arms.
How far down do I go?
Until you feel the triceps clearly stretched, hands well behind your neck. That low position is the whole point of the movement: cutting it short out of fear of the stretch empties it of its meaning.
I don't feel anything, is that normal?
You should feel the back of your arm, especially at the bottom when it's stretched. If you feel your shoulders, your elbows are flaring: tighten them back in and point them forward.
How fast should I do the movement?
Brake the return over 2 to 3 seconds, with no bounce or letting go at the bottom. The work is earned in this lengthened phase, not in the elbow lockout at the top.